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Armed and dangerous: you'll never want to wear sleeves again after trying this biceps beautifier. (Buff).(arm exercises)(Brief Article)
THE MOVE TO MASTER: HAMMER CURL
Grasp a pair of dumbbells (5 to 8 pounds if you're a beginner; 10 to 12 pounds if you've been lifting regularly), and let them hang at your sides, palms facing thighs (1). (Keep palms inward for entire exercise.) Slightly bend your knees, and press your elbows into your sides, holding them stable throughout the move. Keep shoulders and lower back straight. Using a two-second count, curl the dumbbells up toward your shoulders and contract your biceps at the top of the move (2). Lower the weights with a four-second count. Do three sets of 10 to 15 reps three times per week for results in four to six weeks.
BONUS BODY WORK
* Use the elliptical ...
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