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The most effective way to build your bicep is to use the best bicep exercises and also rotate your exercise picks once in a few weeks. You must train your bicep in proper form twice a week and also eat a good quantity and quality of protein. Some exercises you can use are:

  • Standing Barbell curls
  • Standing dumbbell curls
  • Preacher bench curls
  • Inclined bench curls
  • Concentration curls

You can choose 3 out of the above 5 mentioned exercises and do 4 sets of each of them on your bicep work out day.

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16y ago

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