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Dumbbell Standing Single Arm Curl

Stand tall holding one dumbbell at your side, palm facing forward.
Curl dumbbell toward shoulder, keeping elbow close to your torso.
Squeeze bicep, then lower slowly to starting position.
Руководство по Упражнению Dumbbell Standing Single Arm Curl - Тренировка बाइसेप्स | MuscleWiki