Selen Dar

Muscle-Building Workout and Diet


♪♪♪ Stand up straight while
holding an EZ curl bar at the wide outer handle. The palms of your hand should
be facing forward and slightly tilted inward due to
the shape of the bar. Keep your elbows
close to your torso. This will be your
starting position. Now, while keeping your upper
arm stationary, curl the weights up while
contracting your biceps. Focus on only
moving your forearms. Continue to raise away until
your biceps are fully contracted and the bar is at
shoulder level. Hold the top-contracted
position for a moment and squeeze the biceps. Then, inhale and slowly lower
the bar back to the starting position before repeating. ♪♪♪

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