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GJ9 GYM RAT😎 on Instagram: "Biceps exercise for beginners 💪😎 . To build complete arms, start with Barbell Curls and Bicep Curls using a palms-up grip to maximize overall mass and peak height. Transition to Preacher Curls on a slanted bench to isolate the muscle and prevent cheating, then use Hammer Curls with a neutral "thumbs-up" grip to widen the arm and bridge the gap between bicep and forearm. Finally, finish with Wrist Curls (palms up) to blast the inner forearm flexors and Reverse Wrist
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