This exercise uses a free weight plate to build muscle.

Muscle group: Biceps


Stand with your feet shoulder width apart, your knees slightly bent and your abs drawn in.

Grasp a plate in your hands with an overhand (palms down) grip at the 11:00 and 1:00 oclock position.

Keeping your elbows and arms at your side, curl the slowly up towards your head.

Slowly return to the starting position.

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