Скачать или смотреть 3 Bicep Exercises That Actually Work (No BS!)🔥

3 Bicep Exercises You NEED for Bigger, Fuller Arms 💪🔥
These are the 3 most effective bicep exercises to build size, shape, and definition — the same ones I use in my own training and with my clients.

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🔹 1. Incline Dumbbell Curl

Sit on a 45° incline bench and let your arms hang slightly behind your torso.
Keep your elbows still and curl the dumbbells with full control.
👉 Focus on the stretch at the bottom and squeeze at the top.
Targets: Long head of the biceps for that tall, peaked look.

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🔹 2. Standing Cable Curl

Keep your elbows locked by your sides.
Curl the bar up slowly and control the negative on the way down.
Don’t lock your elbows at the bottom — keep constant tension on the muscle.
Targets: Overall bicep thickness and continuous tension.

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🔹 3. Hammer Dumbbell Curl

Hold the dumbbells in a neutral (hammer) grip.
Lift under control and avoid swinging your body.
This movement works the brachialis and forearms, helping your arms look thicker and more complete.
Targets: Brachialis + forearm development.

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⚡ Pro Tip:

Slow down the negatives (3 seconds down).
Don’t chase heavy weights — control builds muscle, ego breaks form.

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✅ Ideal Volume:
3–4 sets per exercise
8–12 reps each set

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