Name: Playbook - Myles Harris - 1 HOUR BICEPS ! 🫶
Uploaded: 2023-03-15T22:19:37.302Z
Duration: 60 min
Description: 1 HOUR BICEPS ! 🫶

Happy Tuesday fit gang! For todays daily sesh we got an intense bicep workout that will be focusing on hitting all heads as well as the forearms, in the span of 1 hour. As always we’re going to train hard so let’s get into this and crush this workout! 🔥

Grab a pair of dumbbells with a supinated ( underhand )  grip and curl upwards keeping elbows in place and back down slowly. 

Focus: overall biceps.

Dumbbell curl

When begging into the machine make sure your armpits sit on top of the machine and As you curl up engage your biceps and lower with a slow controlled movement. 

Focus: Short head of biceps.

Machine preacher curl

Grab the ropes with a neutral grip and curl upwards, squeeze the biceps, and back down slowly. 

Focus: brachialis, forearms, and biceps.

Rope cable hammer curls

Grab a pair of dumbbell with a supinated ( underhand ) grip and go up squeeze the biceps, then turn the dumbbells to a pronated ( overhand ) grip and back down slowly and repeat. 

Focus: biceps, forearms, brachialis.