Up Next in Biceps

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  03:28

  How To Do Spider Curls

  How To Do Spider Curls

  Here I demonstrate not only how to set the bench up , but how to do smash grip and regular spider curls with dumbbells.

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  03:00

  11 Bicep Exercises

  11 Bicep Exercises

  Keep in mind we will be doing four sets high volume training 12 to 15 reps, pick 4 to 5 of these exercises.

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  01:01

  Five Bicep Exercises

  Five Bicep Exercises

  All exercises will be done with four sets 10 to 12 reps