How to Build BIG ARMS Grow Your Biceps & Triceps

✔️Your biceps brachii, more commonly known as your biceps, is a double-headed muscle that runs from your shoulder to your elbow. It’s the key muscle involved in lifting and pulling with your arms.
Not surprisingly, according to a 2014 study conducted by the American Council on Exercise (ACE), some of the best exercises for your biceps involve lifting or curling weights up toward your shoulder.
To do these exercises, choose a weight that allows you to do 12 to 15 repetitions of each exercise with the right form.
To start, perform one set of each exercise two to three times a week, allowing for at least 1 day of rest in between your biceps workouts. You can build up to doing two to three sets of each exercise as you build your strength.
✔️Your triceps brachii, more commonly known as your triceps, is a group of three muscles that are located at the back of your upper arm. These muscles run between your shoulder and elbow. They help to strengthen your arm and stabilize your shoulder.
According to a 2012 study done by ACE, the following exercises are the most effective for stronger, firmer triceps.

✔️Athlete Steve Kris


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