How to get BIG ARMS at your home!? br br Biceps Training (at Home) - 'Scott Curls' (Straight bar) br Easy way to improve your Arms at Home! br *For great Home Exercises check out the link below: br br ------- 3HomeWorkout ------- br br br *This exercise is an amazing choice for improve your Biceps providing a massive appearance of your arms. Today is used in all Gyms in the World. br br You can easily realize it in your house or apartment and all you need is a cheap Straight bar. The hollow bar is easily handling and storage. Pad is optional however it provides greater comfort for arms and knees. br br **Check out the following step by step: br br 00:17 - Material - A cheap Straight bar and a pad (optional). br br 00:32 - Positioning - 1) Support your Elbows on your Knees. Or without the pad support the back of the arms (just above the Elbows) on Knees. This way is more comfortable. br 2) Sit down on a chair, armchair or bed. Keep your legs firm and rigid. For this, keep your feet strongly supported the ground. br br 00:40 - Execution - Make bending the elbows taking the bar towards the face. "Squeeze" your Biceps performing maximal contraction. Then go down the bar carrying the maximum extent of the Biceps. br br NOTE: If the load is excessive, do not do the maximum extension of the elbow during the descent phase. This will prevent injuries overweight. Keep your back straight during the exercise. br br You can do 4x08-12 reps for better results. br br ***Following this steps you are ready to improve your training Biceps routine.