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Seated DB Hammer Curls

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Set a bench to about a 90-degree or vertical incline position, grab a pair of dumbbells, and sit down. Sit back on the bench and let your arms hang at your sides with your palms facing each other.

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Curl both dumbbells simultaneously, keeping your palms facing each other and your elbows behind your body.

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Lower the dumbbells under control, palms still facing each other, until your arms are fully extended once again.

Pause and repeat.