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Target your biceps short head, long head

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Forge Physique

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138,331 次观看 • 1 个月前 •via X (Twitter)

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To grow your biceps fast, hit both heads — long and short. 💪
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To grow your biceps fast, hit both heads — long and short. 💪
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Biceps day 🔥 Started with incline DB curls (long head + stretch). Then preacher curls with a wider grip to hit the short head—control every rep. Finished with seated hammers for that brachialis/arm width, focusing on the squeeze + slow eccentrics.
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Biceps day 🔥 Started with incline DB curls (long head + stretch). Then preacher curls with a wider grip to hit the short head—control every rep. Finished with seated hammers for that brachialis/arm width, focusing on the squeeze + slow eccentrics.

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Now that My biceps are as big as your head…… 😈 You’re fucked
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كيف تستهدف كل جزء في عضلة البايسبس باستخدام الكيبل 1️⃣ قبضة متوسطة: تمرين شامل للبايسبس (Biceps Overall). 2️⃣ قبضة ضيقة: التركيز على الرأس الطويل (Long Head). 3️⃣قبضة واسعة: التركيز على الرأس القصير (Short Head). 4️⃣ قبضة مقلوبة: استهداف العضلة العضدية (Brachialis).

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Seated Rows - holding with a close grip handle will focus on the thickness of your lats. The neutral grip helps build the long head of your biceps and also strengthen your forearms.
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Need more help? Head over to our YouTube channel for the hour long chipping instructional and get your short game headed in the right direction.
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Move your head or lose your head🐎
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