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Muscle-Building Workout and Diet


Stand up straight with a
dumbbell in each hand at arm’s length. Keep your elbows close to your
torso and hold the dumbbells at your side with a neutral grip. This will be your
starting position. Now, keeping the upper arms
stationary, exhale and curl the weights while rotating your
hands so the palms are facing up. Continue to raise the weights
until your biceps are fully contracted and the
dumbbells are at shoulder level. Hold the contracted position
for a brief pause as you squeeze your biceps. Then, inhale and slowly begin to
lower the dumbbells back to the starting position.

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