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Biceps Curl (Dumbbell Single Arm Preacher)

Target Muscles: Biceps brachii, Brachialis, Brachioradialis Starting Position: 1. Sit on the seat of a preacher curl machine, adjusting it so that your armpits rest over the top edge of the pad. 2. Hold a dumbbell in each hand shoulder width apart, palms facing forwards. 3. Your arms should be fully extended. The Movement: 1. Bend your elbows as you curl the dumbbell up in a smooth arc towards  your shoulders, stopping about 20-30 cm short of your shoulders. 2. Hold for a count of two; then slowly lower the dumbbell back to the starting  position. Tips: • Keep your shoulders back and relaxed ­avoid leaning forwards as you  curl the dumbbell up or the emphasis will shift from your biceps to your shoulders. • Keep your body still and your wrists locked. • Lower the dumbbell until your arms are fully extended. Shortening the  downwards phase will reduce the effectiveness of the exercise.
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