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Here’s Your List ⬇️

1️⃣ Dumbbell Curls 3 x 8-10

Dumbbell curls are a fundamental bicep exercise that targets the upper arm muscles, helping build strength and size. By lifting dumbbells through a controlled curl motion, this exercise isolates the biceps for effective muscle engagement.

2️⃣ Cable Rope Hammer Curl 2 x 10

Rope hammer curls target the brachialis and forearm muscles, adding thickness to the arms. Using a rope attachment, this exercise involves a neutral grip, enhancing wrist stability and arm definition.

3️⃣ EZ Bar Curl Superset x EZ Bar Reverse Curl 4x Failure

The EZ bar curl emphasizes the biceps while reducing wrist strain, making it ideal for building arm strength and size. The reverse EZ bar curl, using an overhand grip, targets the brachialis and forearms for balanced arm development.

Credits Yt ( ‪@hanyrambod_FST7‬ ) ( ‪@JesseJamesWest‬ )

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