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somebody hand you the barbell. Lower the weight to the point that your arm is straight along the bench. Allow the opportunity for your muscles to stretch. Make a slow movement to bring the weight up to the shoulder, then back to its original point. 

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Arm muscles for building are the triceps, biceps and forearms. As there are many exercises designed for muscle growth in the arms, here are the most recommended for that purpose. Biceps Bicep Curls:As a great way to develop your arm muscles, these exercises are also useful because they can be done sitting or standing. Hold a weight in both hands, then slowly lift the left hand to the shoulder, palms always facing forward, and slowly lower it back down. Do it again, this time with the other hand. 

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