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Bracing your triceps on your hammer curls will almost always improve your execution. Simply facing backwards on a preacher curl bench usually works. Hammer curls are one of the most abused exercises you’ll see in a gym from day to day. Guys with small arms swinging DBs half their...

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Andy Baker

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31,850 просмотров • 1 день назад •via X (Twitter)

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I love preacher curls because you get a mix of stability with the bench and instability of the bar. Stick your upper arms on the bench to make the most of your sets instead of using it as a way to rest your elbows and swaying back and forth to move the weight! #FursuitFriday
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I love preacher curls because you get a mix of stability with the bench and instability of the bar. Stick your upper arms on the bench to make the most of your sets instead of using it as a way to rest your elbows and swaying back and forth to move the weight! #FursuitFriday

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I’ve got a MUCH better idea for growing you arm muscles: • 2-3 sets of Incline Cable Tricep Push-Downs • 2-3 sets of Supinated Grip Curls w/ Upper Arm Support • 2-3 sets of Machine or Cable Overhead Extensions • 2-3 sets of Hammer Grip Curls w/ Upper Arm Support Then, 3-4 days later…. • 2-3 sets of Dip Machine • 2-3 sets of Machine or Cable Preacher Curls • 2-3 sets of Incline Cable Tricep Push-Downs OR Machine or Cable Overhead Extensions • 2-3 sets of Hammer Grip Curls w/ Upper Arm Support All sets taken to 0-1 RIR in the 5-10ish rep range with good-great technique Do this for 3-5 years and your arms will be JACKED

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If you want big arms then you need to focus on developing your triceps. Triceps make almost 65% of your arms! Don't get lost in 10 different movements for your triceps. All you need is: An overhead tricep movement to hit your long tricep head in a stretched position. A tricep dip movement to hit your lateral and medial heads. Get brutally strong in these.
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