@liljunhao: 📌 3 Exercises That Built My Arms 💪🔥 1️⃣ Barbell Bicep Curl ✅ Grip: Shoulder-width, palms up (supinated) ✅ Elbows: Keep them fixed to your sides—no swinging! ✅ Core: Engage for stability (avoid leaning back) ✅ Tempo: Control the negative (lowering phase) for more tension ✅ Full ROM: Curl up fully, but don’t let elbows drift forward 2️⃣ Triceps Overhead Extension ✅ Elbow Position: Keep them fixed and close—no flaring! ✅ Stretch & Contract: Lower the weight fully for a deep stretch, then extend fully to lockout ✅ Grip: Neutral for less wrist strain ✅ Core Tight: Avoid arching your lower back ✅ Slow & Controlled: Prevent momentum—make the triceps work 3️⃣ Hammer Curl ✅ Neutral Grip: Palms facing in for brachialis and forearm activation ✅ Keep Elbows Fixed: Don’t turn it into a shoulder swing ✅ Controlled Motion: Slow negative to maximize tension ✅ Dumbbells Close to Body: Helps with stability and prevents cheating ✅ Squeeze at the Top: Contract hard for full activation 🔥 Master these and watch your arms grow! 💬 DM me for coaching at Athlèse Personal Training Gym! #fyp #viral #viralvideo #train #gym #GymTok #athlèse #shredded #bulking #motivation #grind #qoutes #coach #personaltrainer #Fitness
