The standard bicep curl requires using your biceps to lift your dumbbells towards your chest.

1. Begin by holding a dumbbell in each hand, and keeping your arms at your sides. The elbows must be close to the torso while the palms face the thighs. To note, you can complete this move with both arms simultaneously curling, or you can complete the move by curling one arm at a time.

2. Hold the upper arm still while curling the dumbbell upward towards your chest. Keep the elbow as stationary as possible during the curl motion.

3. As you perform the curl motion, make sure your palms are facing towards your body.

4. Complete the move by lowering the dumbbell back to starting position.

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