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This exercise primarily develops the biceps.

Lean your arms upon your inner thighs near to your knees in a sitting or bent forward position. Slowly bend your arms towards your chest but your upper arm shall remain in a fixed position. Don’t bend your wrists while lifting the weight because this uses the muscles of the forearm as well, making the lift easier. Hold and increase the contraction as hard as you can for a full 3 seconds, then slowly place back to the starting position.