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1)      Start in a neutral position with feet shoulder width apart.

2)      Grip your choice of a barbell and allow it to hang in front of you. 

3)      With your elbows tucked into your oblique area raise the barbell straight up with your palms facing upward.

4)      Curl your wrists towards your body to fully contract your biceps at the top of the motion.

5)      Slowly lower the barbell to the starting position to complete one repetition.

Muscles Worked: Biceps, and Forearms