1. Elbow flexion: This is the most important function and the most common movement pattern when we train
2. Forearm supination: The movement of turning the palm upward
3. Shoulder flexion: An auxiliary movement when the arm is raised forward
• Stand with feet shoulder-width apart, chest and abdomen lifted
• Pause at the top for 1-2 seconds to feel the maximum contraction of the biceps muscle
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