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4 Easy Arm Exercises


bicep curl

Biceps Curl

Stand with feet shoulder-width apart, knees slightly bent, and abdominal muscles drawn in. With arms straight at your sides and palms facing in toward thighs, hold a 5- to 10-pound dumbbell in each hand. Contract your bicep to bring the right dumbbell up, rotating a quarter turn so your palm is level with and facing your right shoulder. Pause, then slowly lower to starting position; repeat with left dumbbell. Do 3 sets of 15 reps on each side.