How toGet Stronger Biceps In 5 Exercises
5 steps
What you’ll need
EZ BAR
Dumbbells
Chin Up Bar
Straight Olympic Bar
EZ bar curls, half up 7 reps, half down 7 reps, full curl 7 reps. Elbows LOCKED in position. 3 sets
1
“Pump” chin-ups. Go half way ⬆️, go half way ⬇️ & pulse in the middle. 4 sets x 12 reps.
2
Wide grip straight bar curl with a VERY slow :03 drop. 3 sets x 15 reps.
3
DB hammer curls with pause rotations. 3 sets x 10 reps.
4
EZ bar reverse grip steady tempo curls. :02 up / :02 down. 3 sets x 12 reps.
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