16K views · 416 reactions | FORM CHECK: Alternating DB Curl Small details = big bicep gains. Keep your elbows locked in, no swinging, no shoulder cheating. Clean reps > heavy reps.   Train smarter and get faster results over the age 30 with my Free 30-Day Muscle Building Series. Just comment the words “Free Plan” and I’ll send it to you. | Renshaw's Personal Training | Facebook

⚡️ Bicep Blowout: 3 Moves, No Mercy! 1️⃣ Behind Head Cable Curl 2️⃣ Squatted Barbell Curl 3️⃣ Alt. DB Hammer Curl Use it as a full bicep workout or as a brutal finisher — either way, your arms won’t know what hit ‘em 💪 Form is KING 👑 if you want real growth. 👉 Want a full plan that builds muscle smarter after 30? Tap the link in bio and start my Adaptive Coaching System today. | Renshaw's Personal Training

⚡️ Bicep Blowout: 3 Moves, No Mercy! 1️⃣ Behind Head Concentration Cable Curl Followed by... 2️⃣ Squatted Barbell Concentration Curl Followed by... 3️⃣ Alternate DB Hammer Curl I like using this as a Bicep workout in general, or I might decrease the sets and use it as a finisher. No matter what, form is 👑king for gains! 👉 Train smarter and get faster results over the age 30 with my Free 30-Day Muscle Building Series. Just comment the words “Free Plan” and I’ll send it to you. | Renshaw's Perso

🔥DUMBBELL BICEP HOME WORKOUT 1️⃣ Alternate DB Curl: 3 sets of 8-10 reps each arm 2️⃣ Alternate DB Hammer Curl: 3 sets of 8-10 reps each arm 3️⃣ Alternate DB Zottman Curl: 3 sets of 8-10 reps each arm 4️⃣ Plate Curl: 3 sets of 8-10 reps 5️⃣ Dumbbell Curl (Both Arms): 1 set of 30 reps ➡️ Get our "Dumbbell Muscle Building Series" for FREE: https://www.renshawspt.com/workout-series ➡️ Build Muscle After 30: https://www.renshawspt.com/get-started —————————————————————— *DISCLAIMER: Renshaw's Persona