Plus Hammer
I want to get bigger bicieps plus forearms, can someone help?
I have a dumbell 7.5 plate in each side in my house.I heard hammer curls can do the trick. can someone tell me how long or how many hammer curls should I do thanks?
5×5 usually does wonders. However, unless you can keep upping the weight, your arms will adjust and you won’t see much
new growth. BTW, close-arm chinups/pullups are the best way to blast your biceps. I’d also suggest working on the triceps, as they make up most of your arm.
me plus hammer plus sprite = OMFG
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