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Dumbbell Concentration Curl

Sit on a flat bench with your feet flat on the floor and your back straight.
Lean forward and place your elbow on the inside of your leg.
Curl the dumbbell while keeping your elbow against your leg. Make sure to fully extend your elbow on each rep.
راهنمای تمرین Dumbbell Concentration Curl - تمرین Biceps | MuscleWiki