HOW TO GET BIG ARMS

🚨 BARBELL CURL

Technique of execution

• Take the bar, stand level, the arms are lowered, this is the starting position;
• Start lifting the bar without retracting your elbows back when the bar is at shoulder level, maximally tighten your biceps for 1 sec. and start to lower to the starting position;
• Do 4 set where there will be 6-8 reps

🚨 CONC.CURL 

Technique of execution

• Take a dumbbell in one hand, use a Scott’s bench, or a regular bench, sit put the elbow of your hand with a dumbbell on a stand or your knee,this is start position;
• Start to control the lifting of the dumbbell, focus on your bicep, the concentration is important, not the weight of the dumbbell;

• When the dumbbell is at shoulder level, maximally strain your bicep and leave the dumbbell in the up position for 1 second. and put down to the starting position;
• Change your hand and execute the desired number of repetitions of 4 approaches where there will be 12-15 reps

🚨 HUMMER CURL 

Technique of execution

• Take dumbbells in both hands, the grip should be such that palms looked at each other, this is the starting position;
• Start lifting dumbbells without turning your palms and lifting them in the same position as they were in the starting position;
• Do the required number of repetitions, namely 4 set in which there will be 10-12 reps