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Arms are free along the body in starting position. Palms are dialled in the direction of inside, thumbs tend forward.

You are breathing out and flex the arms in the elbows (movement is conducted by thumbs up). Dumbbell and arm create imaginary hammerlock according to is this exercise named.

(If you have problems with growth of biceps I will not practise this exercise at the beginning).

Primary:
m. biceps brachii
m. brachioradialis

Exercises Biceps


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