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Dumbbell Single Arm Hammer Curl

Stand or sit tall holding dumbbell at your side with palm facing inward.
Curl dumbbell toward shoulder while keeping elbow tight to torso.
Squeeze bicep, then lower slowly to full extension under control.
Dumbbell Single Arm Hammer Curlエクササイズガイド - Bicipitiワークアウト | MuscleWiki