dumbbell waiter biceps curl

How to do it

1. Stand up straight with a dumbbell in each hand, palms facing forward.
2. Keep your upper arms close to your body and your elbows tucked in.
3. Slowly curl the dumbbells up towards your shoulders, keeping your wrists straight.
4. Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
5. Repeat for the desired number of repetitions.

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