@charlesglass.gob: TWO SIMPLE EXERCISES. ONE COMPLETE ARM FINISHER. If you want bigger arms, don't just go through the motions. Train with purpose. Today, I'm pairing two of my favorite movements: ✅ Spider Curl ✅ Cable Triceps Pushdown Together, they give you an incredible pump while teaching you how to maximize both the contraction and the stretch. First: Spider Curl Most people stop with the bar directly in front of their face. Instead... Bring the bar slightly over your head at the top of the movement. This keeps tension on the biceps longer and creates an incredible peak contraction. Focus on: 👉 keeping your upper arms fixed 👉 curling with your biceps—not your shoulders 👉 squeezing hard at the top 👉 lowering the weight slowly under control Don't chase heavier weight. Chase a better contraction. Next: Cable Triceps Pushdown Most people turn this into a shoulder exercise. Here's how to fix it. Step slightly away from the cable stack. Bend your knees just a little. Lean your torso forward. Now push down and slightly away from your body instead of straight down. As you extend... 👉 let your elbows move slightly forward 👉 keep the tension on your triceps 👉 avoid letting your shoulders take over 👉 squeeze hard at full extension This small change in body position lines up the resistance with your triceps and helps keep the shoulders out of the movement. The result? 🔥 Better triceps isolation. 🔥 Stronger contractions. 🔥 Less shoulder involvement. 🔥 More productive reps. Remember... Your arms don't grow because you move the weight. They grow because you make the muscle do the work. Focus on quality. Feel every rep. That's how you build bigger biceps and triceps. 👇 Comment the keyword below and I'll send you the right link: Comment APP → Access the GOB Bodybuilding App with 800+ exercise demonstrations, complete workouts, and Charles Glass's proven training systems. Comment MEN → Apply for Men's GOB Coaching and receive a customized training, nutrition, and accountability plan. Comment WOMEN → Apply for Women's GOB Coaching with a personalized transformation program. Comment SUPPS → Get the link to the most effective supplements for muscl

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Tuesday 18 August 2026 19:10:07 GMT