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Get Bigger Arms With Heavy Weights

Big moves. Big weights. Big results.

By David Sandler, M.S., C.S.C.S.

Hammer Curl

Lift the dumbbell straight up to your front deltoid. Pause for a second at the top of each rep, then alternate arms.

David Sandler, M.S., C.S.C.S., is the NSCA's education director.