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Biceps Exercise (Dumbbell Concentration Curl)

Biceps Exercise (Dumbbell Concentration Curl):



1: Find a suitable dumbbell and a bench.
2: Sit on the bench and grab the dumbbell in your hand.
3: Attach your elbow with your thigh and make inclination in front.
4: Then squeeze your hand upto front of your face.
5: Hold your hand for a second and then take back along same path.

Sets:- 4-6
Reps:- 8-10
Rest:- 60-90 seconds

                                                                                

NOTE:-

Warm up is very important if you want to avoid any injury.
As every one says before any type exercise or game we need to warm up our body. This is right it is very important to warm up because if we start any exercise without warm up over body then the case of injury increase. Because our body prepare slowly according to conditions. When we start gym without warm up then the possibility of injury increase. 

In warm up normally low-level exercises are there. In warm up we need to do stretching our body. Warm up is for increasing the temperature and ability to stretch muscles so that our body prepare for high level exercises.

Some warm up exercises are:
1. Jogging/Cycling.
2. Soft tissue work on a foam roller.
3. Dynamic Stretching.
4.Push ups.
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