Get Stronger Biceps In 5 Exercises
Hello!
EZ bar curls, half up 7 reps, half down 7 reps, full curl 7 reps. Elbows LOCKED in position. 3 sets
“Pump” chin-ups. Go half way ⬆️, go half way ⬇️ & pulse in the middle. 4 sets x 12 reps.
Wide grip straight bar curl with a VERY slow :03 drop. 3 sets x 15 reps.
DB hammer curls with pause rotations. 3 sets x 10 reps.
EZ bar reverse grip steady tempo curls. :02 up / :02 down. 3 sets x 12 reps.

Alex White

Thanks!