Biceps

Biceps
Prison black man edition.

ive never heard of them
must be a dumbass american thing

Seated palms-out dumbbell curls on an incline bench superset with lightweight standing alternating dumbbell hammer curls.

I rarely actually use dumbbells for the second part, I just curl a 45lbs plate.

Shoot for 12-16 reps for each exercise.

Gets big arm gainz

And what is the point of these?

Do you even gym

before I injured my wrist (from this exact exercise) I used to love preacher curls with straight barbell, 8 reps, 4 sets with one minute break, even the first set was hard and last set used to be hell, but it gave me awesome biceps, big and hard and veiny

Just heavy ass ez bar curls for 4-6 reps, with slow negatives

nigga, curling plates is for noobs and you have little room for progress

just weighted chin/pull ups no curls or anything for biceps

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make the circle bigger to look more hung bro

Why are they better than curls?

lol I'm pretty good size but in the actual pic I'm pulling a hard on to might right side and covering it with my hand so really I'm just censoring balls

MOMMY
O
M
M
Y

MILKIES
I
L
K
I
E
S

come get an
MILK TRUK JUST ARRIVE

Isolated hammer curls

cable curls

t. obsessed 3rd world mongrel faggot. there's a reason everyone on earth pays attention to the USA and not whatever shit hole you're from you subhuman piece of shit.

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is that 1set or is that 7 halfs, break, 7 half to top, break, 7 full

That's 1 complete set. No breaks in between.

not for long, enjoy the 56%+ la creatura

>youtube.com/watch?v=ZPHSXUS0_1c
yikes and this was done in a tv show also by some fat american

egg white is that you?

*wig splitting crew checking in!*

Dat me

Being this new lol

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>lightweight
>1 45lb pl8 each hand for 12-16 reps
I'm curling 50lb total with both arms and struggle to hit 8 reps. Should I just end myself?

you clearly can't read, he holds plate with both hands so it's
>like
hammer curl

>alternating hammer curls
Obviously he holds 1 pl8 in each palm like you would hold a laptop and hammer curls them.

>mongrel
>subhuman

La creautura, ladies and gentlemen.

he alternates the whateverthefuck with hammer curls

>lightweight standing alternating dumbbell hammer curls
Holy fuck take your own uninvited advice and learn to read.

45215536
yea, alternating dumb bells, he doesn't alternate plate

Someone explain why 21's aren't a meme. They sound like a meme. I need to hear the actual science behind them.

And also how to do them properly.

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Its just more time under tension. Thats it.

Based Hercposter. My favorite excercise is wig splittin.

>tfw nobody appreciates your joke and trips
I'm here for you, bro

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