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Here's a quick but effective workout you can do for strong biceps:
Single arm cable curl (3 sets of 8-12 reps per arm)
- Facing away from the machine, have your arm extended slightly behind you
- Curl the handle up, leaning forward slightly
- Control the cable on the way back down
Straight bar cable curl (3 sets of 10-15 reps)
- Start with your arms fully extended, stepping away from the machine a bit
- Curl the bar up, keeping the elbows stable
- Extend your arms back down
Incline hammer curl (3 sets of 8-10 reps)
- Incline the bench back 30°
- With your palms facing in, curl the dumbbells up (dumbbells should be vertical, not horizontal to the floor)
- Slowly bring the weights back down
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