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🛑Don't Do This , ✅Do This Instead
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Ever since I started doing one arm at a time, my biceps have been substantially growing.
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Two Arm Exercises That Grew My Arms L...
Spider curls have really helped me develop my arms, especially my forearms, it's given them that blocky look
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Concentration Curls
Now there's two different variations you can do for this exercise. You could do them standing, which I prefer, or you could do them sitting down on a bench, just do whichever one feels best for you.
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The Armblaster
The arm blaster is meant to keep your arms, locked in one position to really isolate your biceps. This process requires you to not be able to cheat at all really working for each rep.
