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It follows from this that I can fully concentrate on lifting the dumbbell without trying to control the nuances of its movement. Rotate the forearm while lifting the projectile In order work out biceps as efficiently as possible, while doing bends with dumbbells, I supine forearm as much as possible, that is, I turn up and out. I suppose you didnt think that a simple turn of the wrist can radically affect the efficiency of lifting dumbbells.

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