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Bicep Curl: upper arms
Standing with feet a little wider than shoulders, place the middle of the tube under one foot. Hold the handles in your hands with your elbows at the front of your waist with firm wrists. Make sure your posture is strong and upright. Pull the handles upward to about 70 degrees. Try to keep the tension even and controlled as you lower the handles to almost straight arms. Repeat 8-15 times. Rest and repeat one or 2 more sets of 8-15.