Name: Playbook - Jesse Marvin - Bicep forearm
Uploaded: 2023-05-16T16:10:03.931Z
Duration: 60 min
Description: Bicep forearm

Victor

Love the forearm workouts. They translate great for jiu jitsu 🫡

Ruben Rodriguez

Lit up after the first exercise. Great variations. Nice to isolate biceps and forearms on their own day.

Joey Cahill

Love focusing on this style of training with only biceps and forearms in one day. My biceps were lit up after the first exercise lmao then at the end blasting the forearms was a crazy pump. Had fun man.

Davis 

I prefer 60-45° incline and try to hold my triceps against the bench through the movement as well as I prefer to keep my wrists extended throughout the set

Incline dumbell hammer curls

If you don’t have a hammer bar a barbell works fine. But we are really just trying to move weight and control it down

Barbell cheat curl

Hands touching with false grip and shoulders rolled forward which allows you to use your ribs as an arm blaster

Close grip EZ curl

Any bicep machine will work but the main thing is trying to turn your chest towards the working arm so you elbow is at or across center. Helps isolate the long head of the bicep.

Single arm machine curl

I prefer a bit wider grip to attack the pinky’s harder which give better carry over to grip strength on rows or deadlifts

Standing barbell wrist curl

Rest your forearm on your thigh and let the weight roll to your finger tips the contract as much as possible

Seated single hand wrist curl

Use a single rope and pull your pinky side of your hand towards arm

Ulnar pulldown

Bicep forearm

David

Eddie

Jonathan

Shoulders/traps

Nick

Yet another brutal Leg workout , but I can finally see my calves ! 🙌🏻

Legs

MARINA V Ramirez

Workout was awesome I love old school progressions with different exercises. The 2x10 on the minute is next level but by the time I got to the pull up holds my entire back was lit up.

Great workout. Love the variations and the grip for the single arm cable rows is a game changer. Let's go prof. Marvin 💪

Back

Great workout as always. Definitely helped having you around for the last workout!

Great variations and loved the back incorporation. Rest periods are perfect as well. Awesome workout.

Push

Matthew

Pumped. Love the tempo and grips for each exercise.

Bicep forearm

Community

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