This time I will take you through my 4 favorite exercises for bigger and more defined biceps / bracialis . The focus will be on slow controlled movements and a strong mind muscle connection. It’s is important the you are reaching failure on every set to know if you’re using enough weight

4 sets – 8-12 reps to failure : hammer curls with drop sets

4 sets – 8-12 reps to failure : straight barbell curls

4 sets – 8-12 reps to failure : rope cable curls

4 sets – 8-12 reps to failure : straight bar cable curls in row machine.

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