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Using a barbell or 2 barbells extend your arm or arms in front of you with palms up holding a barbell, bend your arm towards your face at the elbow and then extend your arm back, but don't lock your elbow.Do that 20 times working up to doing that 6 times doing 20 reps everytime. You build muscle faster doing less reps and adding more weight, or if you are just trying to tone , do more reps and less weight. I hope that answers your question.
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