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  • Dumbbell Seated Single Arm Hammer Curl

    Sit tall holding one dumbbell at your side with palm facing inward.
    Curl dumbbell toward shoulder while keeping elbow tight to your torso.
    Squeeze bicep, then lower slowly to full extension.

  • Dumbbell Seated Single Arm Reverse Curl

    Sit tall holding one dumbbell at your side with palm facing downward.
    Curl dumbbell toward shoulder, keeping wrist stable and elbow tucked.
    Lower slowly to full extension while maintaining control.

  • Dumbbell Seated Zottman Curl

    Sit tall holding dumbbells at sides with palms facing forward.
    Curl dumbbells up, then rotate palms downward at the top.
    Lower slowly with palms down, controlling the entire descent.

  • 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.
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