Look here for how to do the Heismans:
http://www.shape.com/fitness/workouts/routines/individual-exercises/heisman
and Outer Curls
or http://www.bodybuilding.com/exercises/detail/view/name/standing-inner-biceps-curl
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Keep Breaking Me! I'll Show You Just How Beautiful A Mosaic Can Be!
Look here for how to do the Heismans:
http://www.shape.com/fitness/workouts/routines/individual-exercises/heisman
and Outer Curls
or http://www.bodybuilding.com/exercises/detail/view/name/standing-inner-biceps-curl