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Exercise preview

Dumbbell single arm bench braced flat curl

Beginner10 repsNo jumping

Muscles worked

Biceps

You need

Dumbbells

How to do it

  1. Lay off the side of a bench with the back of your working arm pressed into the side of the bench. Keep your hips all the way up.
  2. Fully extend your elbow and feel a stretch through your bicep, then curl.
  3. Stop before the dumbbell is pointed at the ceiling to keep tension on your biceps.