DB Standing Curl
• Stand and hold dumbbells at arm’s length.
• Keep your knees slightly bent, chest up, and shoulders back.
• Curl the dumbbells up to shoulder height while maintaining a flat back.
• Slowly return to the start position.

Barbell Curl
• Hold a barbell at arm’s length with a shoulder-width grip.
• Keep your abs braced and curl the barbell up to chest height.
• Slowly lower. Don’t bend back. Keep an upright posture.

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