Selen Dar

Muscle-Building Workout and Diet

Sit down on a flat bench with
one dumbbell in front of you. Use your right arm to grasp the
dumbbell with an underhand grip. Place the back of your right arm
against your inner right thigh. Your arm should be extended and
the dumbbell should be above the floor. This will be your
starting position. Now, while holding your upper
arm stationary, exhale and curl the weight upward while
concentrating on the biceps. Continue to raise the
weight until your bicep is fully contracted and the
dumbbell is at shoulder level. Hold the top contracted position
for a moment, then inhale and slowly lower the dumbbell
back to the starting position. To maximize the benefit of this
exercise, avoid swinging the weight at any time.

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