How to perform it

1. 1

   Lie flat on a bench with your feet flat on the ground.

2. 2

   Hold a dumbbell in each hand with your palms facing up and your arms fully extended.

3. 3

   Keeping your upper arms stationary, curl the dumbbells towards your shoulders by contracting your forearms.

4. 4

   Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.

5. 5

   Repeat for the desired number of repetitions.

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