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Main muscles used:
Secondary muscles used:
forearm flexors
Hold a dumbbell in each hand. Sit on a bench with back support and place your legs slightly apart, feet flat on the floor.

Start with your arms at your sides, elbows slightly bent, both palms facing forward.

Slowly bend your elbows to raise the dumbbells toward your shoulders.

Slowly straighten your arms to lower the dumbbells back to the starting position.

Repeat for desired amount of reps.
• Do not move your upper arms. Keep your upper arms stationary and close to your body.
• Do not shrug your shoulders or bend your wrists.
• Do not lock your elbows when you straighten your arms
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