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Hammer Curl

  1. Grasp a hammer curl bar with the palms facing each other and keep the elbows attached to the ribs.

  2. Slowly raise the weights with only the biceps doing the work and the elbow hinge as the only joint movement. Resist the urge to rock back to complete a repetition.

  3. Slowly return to the starting position.

  4. Everything is the same while using a pair of dumbbells.

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