| Sit on a bench with your legs open 2 3 feet. Rest the back of your upper arm on your knee. Your palm should be facing your body at the beginning of the movement. As you curl the weight up, supinate or rotate your palm to face your biceps muscle at the top of the movement. Slowly lower the weight and pronate your palm so that it faces your body at the bottom of the movement. Let your arm fully extend to stretch the biceps muscle and work through a full range of motion. |
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