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Main muscles used:
Secondary muscles used:
forearm flexors
Hold a dumbbell in your right hand. Sit on the edge of a bench or chair with your feet slightly wider than shoulder width apart.

Bend forward at the hips and rest your right elbow on your right inner thigh just behind your knee. Allow your arm to hang straight down, elbow slightly bent, palm facing your left leg. Position your left hand or elbow on your left thigh.

Slowly bend your arm to raise the dumbbell toward your shoulder.

Slowly straighten your arm to lower the dumbbell back to the starting position.

Repeat desired amount of reps for that arm then switch to other arm.
• Do not lean back, rock back and forth or move your leg to help lift the weight.
• Do not hunch your back. Keep your back straight.
• Do not lock your elbow.
• Do not bend your neck. Keep your head and neck in line with your body.
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