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Dumbbell Single Arm Bench Braced Hammer Flat Curl

Lay off the side of a bench and place the back off your arms on the edge of your bench. Keep your hips pushed toward the ceiling.
Use a hammer grip. Fully extend your elbows and then flex the elbows.
Dumbbell Single Arm Bench Braced Hammer Flat Curl 运动指南 - Biceps 锻炼 | MuscleWiki