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Biceps Exercise (Wide Grip Standing Barble Curl)

Biceps Exercise (Wide Grip Standing Barble Curl):

1: Take a bar and load its both end woth weight plates.
2: Stand properly and put your feets apart from each other.
3: Hold the bar inside the weight plates.
4: Squeeze your hands in upside direction and hold for few seconds at the top.
5: Then lower your hands from the same path to get the starting position.
6: This helps you to pump up your inner biceps.

Sets:- 4-6
Reps:- 10-12
Rest:- 60-90 seconds



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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