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BICEPS. Stand with feet shoulder-width apart and knees slightly bent, or sit in upright position. Grasp dumbbells with an underhand grip (palms facing forward), arms hanging down at your sides. Flex at the elbows and curl dumbbells up to approximately shoulder level.
To get your arms growing again, you need to trick them into lifting more weight. Combine them with exercises you've never tried that hit the biceps, triceps, and .
Dedicate a complete training session to your arms with this triceps and biceps workout routine that will help you build massive upper arms.