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Essential for grip strength and overall arm thickness. 2. Top Tier Exercises
The gold standard for building mass. Use a shoulder-width grip and avoid swinging the weight.
Performed with a neutral grip to target the brachialis and forearms. For Triceps:
The "show" muscle on the front of the arm, responsible for elbow flexion and forearm supination (turning the palm up).
A powerful compound move that heavily activates the biceps while building back strength.