The 10 - 10 biceps workout is simple but demanding: 10 sets of 10 dumbbell curls with only 10 seconds of rest between sets.
Stand with your feet about shoulder width apart holding the weights with your hands in a pronated (overhand) position. Squeeze your glutes, abs, and shoulder blades to create tension. Lift the weight ...
TO MAKE THE arm muscle gains you want, you'll need to be intentional. Following a balanced workout split will put you in a good position for growth—but if you really want to maximize your biceps ...
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