Скачать или смотреть DUMBBELL ONLY BICEP WORKOUT

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You don’t need a fancy gym to build impressive biceps—just a pair of dumbbells and 5 minutes. In this workout, I’ll guide you through five simple yet powerful moves—alternating curls, hammer curls, concentration curls, and bicep/hammer mix curls—designed to hit every angle of your biceps and forearms. Take each rep slow and steady, really feel the muscle work, and use the 20-second breaks to shake out your arms and prep for the next set. Whether you’re squeezing in a quick session between meetings or winding down at home, this routine proves you can make real gains with minimal time and equipment. If the workout is too easy for you, do it twice in a row!
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