Then, you could move on to a hammer curl with slightly lighter weights for 15 reps, and finally, finish with regular dumbbell bicep curls using a weight that’s feasible for 20 reps.” ...

Pull elbows up and out wide to lift the dumbbells to chest. Reverse movement to return to start. That’s 1 rep. Complete 15 reps. Start standing with feet shoulder-width apart, arms extended ...

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