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Then, from 90 degrees, lower your weights all the way down, until your arms are fully extended. Then, very slowly think: half-speed lower the weights back to the starting position, straightening your arms completely. Without moving your upper arms, slowly curl the weights toward your shoulders. How to: Stand with feet slightly wider than hip-width apart, toes pointed out at 45 degrees, torso leaned slightly forward. Complete all reps on one side before switching to the other. Then, complete a full biceps curl. Glue your elbows to your sides, but hold your forearms out at a degree angle away from your body. Slowly lower the weights back to the starting position, straightening your arms completely.

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