🚨Complex Biceps Training | Guide

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🚨Complex Biceps Training

✅You should add this exercise as a finishing move at the end of your workout. Each set of this exercise is performed with exactly 21 repetitions divided into three segments of 7 reps.

✅The first 7 reps are done in a way, so that the forearms only come up to a position where they are parallel to the floor – a partial or half-rep.

3 Things to Avoid:
❌Shoulder Coming Forward
❌Elbows ComingForward
❌Hands Not Wide Enough Up Top


3 Things to Include:
✅Maintain Good Posture
✅Elbows Pinned To Side
✅Hands Come Wide Up Top

The range of motion for the next 7 reps is from the position described above (forearms parallel to the floor.) until you get to the final curl position (biceps fully contracted). When lowering the weight you only go down till the forearms are parallel to the floor again.

The last 7 reps will be the hardest to complete and this is where you do 7 full reps – from the lowest position and fully extended biceps – to the highest position where the biceps is fully contracted.

You should try adding 2-3 of these sets in your arm workout with rest periods no longer than 2 minutes.

✅ Elbow is firmly planted against.
✅ 4 sets 10-12 reps.

✅ Flex Bicep hard up top.
✅ 4 sets 10-12 reps.


✅ Flex bicep hard up top.
✅ 4 sets 10-12 reps.

✅ Flex bicep hard up top.
✅ 4 sets 10-12 reps.


✅ Arms at 45 degree angle flex and hold 30 seconds.
✅ 4 sets.


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