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

2)      Grip a barbell of your choice and allow it to hang downwards with your palms facing you.  

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

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

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

Muscles Worked: Biceps (outer head) and Forearms