3.
- Stand straight with your feet shoulder-width apart and a dumbbell in each hand.
- Turn your arms to face forward and bend your elbows to move the dumbbells up toward your shoulders. ...
- Slowly lower the dumbbells (around 3 seconds) until you reach the starting position. ...
- Complete 2–3 sets of 8–12 reps.
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i find close grip pullups do wonders for the biceps make your palms face your chin. you can also curl anything. doesnt have to be gym equipment. a bag of sand ...
Jan 4, 2018 · The easiest way to do bicep curls without weights is to use your body weight. Start by standing with your feet shoulder-width apart and your ...
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