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    Muscles worked: Biceps

    Instructions:
    Connect a curling bar to the lower cable that runs through the lower pulley of the cable crossover. Grab the curling bar with a underhand grip, shoulder width apart. Stand erect with a little bend at your knees. Start at straight arms length with your upper arms against your sides. Keep them that way throughout the entire movement. Being sure to keep your wrist straight throughout the entire movement, use your bicep muscles to curl the weight up in a semicircular arc position under your chin. Contract your biceps at the the top and hold there for one second. Slowly reverse the movement back down until your arms are at straight arms length and repeat for the number of reps assigned.
    Note Keep your back straight throughout the entire movement. By simply moving your hand grip closer together will work more outer biceps, moving them wider than shoulder width will work more inner biceps. Changing your hand grip periodically helps in keeping you and your muscles interested.
    Dont's:
    Don't lean back as you curl the weight. Use strict form throughout the entire movement. Don't let your torso lean backwards or forwards during the movement. Keep your back straight throughout the entire exercise.

    Alternate exercises: Dumbbell and barbell curls

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