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  1. Stand with a slight bend in your knees to reduce stress on the lower back.
  2. Grasp the bar with your palms facing up and your hands shoulder width apart with a slight bend in the elbows.
  3. Slowly raise your hands toward your upper arms without swinging your upper arms and keeping your back straight.
  4. Slowly lower the bar to the initial position without locking the elbow joints to complete one repetition.

Muscles Used: