Here is a giant set of bicep exercises that can help you get some new muscle growth before the New year.
A1) Seated hammer curls with dumbbells-10 reps ( both arms at the same time )
* keep your arms tight to your sides
A2) Lying bicep curl with straight bar-10 reps
*Lie on the floor and set the pulley to the very bottom. Keep your back on the floor and curl up the weight like a normal curl.
A3) Chinups-10 reps ( or as close as you can )
* If you cant do regular ones then use the assisted machine or bands.
A4) Standing band curls-20 reps ( both arms at the same time )
* Stand on band and rep out the curls as fast as you can
Rest 2 minutes. Repeat this 1-2 more times.
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