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Curls for the Girls and for the Boys

Updated: Jul 1, 2023

Looking for a quick and effective way to grow your biceps? But you don’t want to dedicate an entire workout to your biceps? Look no further.


Our biceps tend to get hit pretty good from compound exercises like deadlifts, chin-ups, and rows, and these movements offer a bigger bang for our buck than single-joint exercises. However, these compound lifts don’t target a specific bicep contraction as various curl exercises do. And what about the other elbow flexor muscles like the brachialis and brachioradialis?


Don’t worry; we’ve got you covered with this simple bicep workout that you can crush and do from home with just a set of dumbbells, a bench, and a few minutes at the end of your pull workouts or whenever you need a quick bicep finisher.


Perform 1–2 sets:

1. Spider Curl x 6-8

2. Incline Curl x 6-8

3. Cross Body Hammer Curl x 6-8 each

4. 90° Curl Hold x AS LONG AS YOU CAN SQUEEZE ME

Rest 1-2 min between sets


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