Скачать или смотреть 5 Best Biceps Exercises at Home (Get Bigger Arms Fast!) 💪🔥

🔥 Want massive, aesthetic biceps without stepping foot in a gym?
This 5-exercise dumbbell routine targets every muscle of your arms — long head, short head, and brachialis — to build peak definition, power, and shape.

💥 WORKOUT BREAKDOWN

1️⃣ Hammer Curl – Adds thickness & forearm power
2️⃣ Chair Isolated Curl – Focuses on your biceps peak
3️⃣ Wall Concentration Curl – Pure isolation, no swing
4️⃣ Seated Inner Curl – Builds round, 3D-looking arms
5️⃣ Reverse Curl – Strengthens the brachialis for full arm balance

🏠 WHY THIS WORKS

✔️ No gym — just dumbbells & determination
✔️ Full biceps activation from every angle
✔️ Short, intense & beginner-friendly
✔️ Builds real size, symmetry & control
✔️ Ideal for home or travel workouts

⚡ TRAIN LIKE THIS

💡 2–3 sessions per week
🍽️ Eat clean, stay consistent
💤 Sleep & recover — your arms will grow fast

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0:00-Intro
0:03-Alternative Wall Dumbbell Hammer Curl
0:28-Isolated Chair Biceps Curl
0:53-Standing Wall Concentration Biceps Curl
1:26-Seated Waiter Biceps Curl
1:55-Seated Inner Biceps Curl