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By stretching the biceps in the starting position, this exercise emphasizes the long head for peak development. Lie back on an incline bench set at about 45 degrees. Hold a dumbbell in each hand ...
3. Dumbbell Hammer Curls ... ability to target both the long head of the biceps and the brachioradialis, a crucial forearm muscle. ... a full range of motion are key to maximizing muscle size and ...
Here are 10 of the best free-weight exercises for men to build bigger biceps and triceps. ... leading to increased muscle size, strength, and definition in the arms. ... Keeping your elbows close ...
When you first begin with the dumbbell exercises, start with 3-pound weights and work your way up to 5 or even 8 pounds. I recommend a medium-strength resistance with the resistance bands.
Whatever the case, sticking to the same exercises isn’t always possible—or ideal. So, I've put together 12 muscle-building exercise alternatives to squats, bench presses, and deadlifts.
This is a compound exercise that also involves the triceps and the front deltoids, also recruits the upper and lower back muscles, and traps. The bench press is the king of all upper body exercises and is one of the most popular chest exercises in the world. It is the final exercise in 'The big 3'.
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