@ahmadie120: #erinnerung

mike :

The key to building a peak to your biceps is to stretch the muscle by doing a full extension then contract and tense the muscle when doing the curl. Another way to build big arms is the tricurls. Using dumbbells do 10 reps of curls then turn wrists doing 10 reps hammer curls turn wrists again doing 10 more reps of reverse curls. Do this for 3 sets. Keys points 1. arms firmly to the side of your body when curling the weights and 2. use slow but strick form, do not swing the arms or your body when doing the curls. You can also superset this workout with a triceps exercise.

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