Dumbbell Curls for your biceps
This strengthens your grip, forearms and biceps - the front of your upper arm. It improves your ability to pick things up, hold onto just about everything with your hands, and to do everyday tasks that can wear you out - like brushing your teeth and taking a shower.   Do this standing. Begin with dumbbells hanging at your sides. As you curl them (raise them), slowly rotate your wrists so at the end of the movement, your palms are facing you.   Never swing the weight on this movement. Keep strict control of the weight with proper form.

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