Best Bicep Curl Variations for Bigger Arms 💪👇 1️⃣ Incline Curls – 3 sets x 12 reps 2️⃣ Spider Curls – 2 sets x 10-12 reps 3️⃣ Zottman Curls – 2 sets x 12 reps 4️⃣ Hammer Curls – 2 sets x 15 reps Do 2–3 variations each week, slow controlled reps, close to failure. That’s how your biceps grow. ✅ DM “TRAIN” for 1-on-1 online coaching 🙌 Save & share with your gym bro #biceps #bicepworkout #armday #armsworkout #workout #gymmotivation #musclebuilding #dumbbellworkout #fitnessreels #aesthetics #expl

Dumbbell Bicep Curl Variations (KNOW THE DIFFERENCE!) If you use a supinated grip to perform bicep curls, you'll primarily work your biceps. If you use a neutral grip, you'll shift the emphasis to the brachialis and brachioradialis; you'll still be working your biceps but to a lesser extent. If you use a pronated grip, you'll shift even more workload to the brachioradialis and even less workload to the biceps. Size & Shred Training program 👉🏻 deltabolic.com | Andrew Kwong

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