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The biceps curl is an exercise you can do with a dumbbell to strengthen the biceps muscle in the front of your upper arm.
Stand up straight with your feet about shoulder-width apart and your knees slightly bent. Hold the dumbbell with your palm facing upward. Slowly curl the weight up by bending your elbow, keeping your elbow close to your body.
Then slowly lower the weight to the starting position. You'll feel tension in the muscles in the front of your upper arm. Repeat. For best results, don't swing your arm or elbow. Keep your wrist straight and rigid.
For a core and stability challenge, work both biceps at the same time by alternating arms during the exercise.
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