If you want bigger, fuller arms — stop overcomplicating it. 1️⃣ Bicep Curls The foundation for size. Full range of motion, controlled reps, and slow negatives to maximize growth. 2️⃣ Hammer Curls Targets the brachialis, the muscle underneath the biceps. As it grows, it pushes the biceps up, making your arms look thicker. Also hits the forearms for a dense, powerful look. 3️⃣ Preacher Curls Locks your arms in and removes momentum. Pure bicep tension for better peak and control. Train these consistently and your sleeves won’t fit anymore.

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