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Theres two heads to the bicep and three things to look for when building them. Length width and peak. I have great peak and length but lacking lil bit of width and outer head. Whats the best way to build outer head and get that width??
I do EZ curl bar curls, I do concentration curls, I do hammer curls, I switch up the weight but I always do atleast 8 reps and sometimes go to 20. It is all about lifting heavy, and trying to pump blood to chisel it.
Heavy barbell curls, and Incline dumbell curls add width. Concentration curls are more for peak. Also like dumbell preacher curls start out in hammer postion then as you come up twist to curl and flex bicep at top of movement and hold
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