Optimal bicep workouts

[LookismPSL]

What are some optimal arm workouts that I can do to quickly improve my physique.

 

[rhevnge]

for biceps any curl you enjoy for forearms reverse curls or hammer curls for triceps 1 exercise with your elbow locked and one with your upper arm moving and shoulders just shoulder press stop at 90 degrees lateral raise extremely simple

 

[synx_]

For bicep/brac any traditional curl I prefer recline curls personally then for brac any variation of hammer curl I do basically a preacher hammer curl. Then triceps over head extension, and a push down movement I also do 2 sets with 0ROR with a rep range around roughly 7 reps but if your knew you’ll progress regardless bro good luck

 

[looks_minimizing]

What are some optimal arm workouts that I can do to quickly improve my physique.

preacher curls and hammer curls are literally all you need, biceps can look as simple as 2 sets of each till failure