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You are in sitting position and you are stridden on the end of the bench. The arm from behind closely above the elbow you lean on inside part of the femur near the knee.

In outspread arm you hold the dumbbell with the palm inside between the femurs. You are breathing out and you bend the arm in the elbow in maximum range of position. In upper position of the movement you don´t turn aside before the dumbbell with the body.

With second hand you are fixed on the opposite leg or you can with leant palm on the femur on exercising side use like the rest under the elbow.

Position with under-laid palm has an advantage that it doesn´t make attempt to help with some “bad” way.

Primary:
m. biceps brachii

Exercises Biceps


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