(tipper back, biceps) Support yourself on an exercise bench by placing your knee and hand of the same side on the bench and the other leg on the floor. Make sure your back is flat like a three-legged table. Next, with your free hand, grasp a dumbbell with a false grip, and let it hang at arm's length beneath your shoulder with your palm facing behind you. Begin by drawing your elbow up past your torso by pinching your shoulder blade in toward your spine. Avoid twisting or contorting your body to get the weight up.
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The use of dumbbells gives you a much more comprehensive strengthening effect because the workout engages your stabilizer muscles, in addition to the muscle you may be pin-pointing. Without all of the belts and artificial stabilizers of a machine, you also engage your core muscles, which are your body's natural stabilizers.