This exercise focuses on the brachii muscle between the bicep and the tricep. If you want big "guns" or big arms this is the muscle you will want to give a good workout to since it makes the arm appear much larger.

To perform this exercise take to dumbells, stand shoulder with apart with your back straight. Begin with the dumbells at your side and your palms facing inword in your arms natural hanging position. Curl the dumbell up ward keeping the dumbell and arm facing in that position. The motion will make the dumbell look as if you were going to use it as a hammer.

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