BUFF DUDES T-SHIRTS! http://www.buffdudes.us/collections/all The Buff Dudes are back with episode two, and this one focuses on Biceps. Brandon Myles White takes us through five classic arm workouts and takes us one step closer to becoming a Buff Dude by building those guns! Here’s a rundown of what we take a look at: Barbell curls – Wide grip will help build the short head of the bicep and build peak. close grip BB curl will focus on the long head and brachioradialis. Size, mass, strength – this is why the BB curl is the favorite in total biceps builder. BB curl works: Long head Short head Brachioradialis Builds – size, strength, and peak. Hammer curl – Long head Brachioradialis Forearm Builds – size, strength. Alternating DB curl – Long head Short head Tip – focus on the supinating of the hand. Builds – peak and size. Concentration curls – short head long head takes the delt activation out of the equation. Tip – always get the full range of motion from the complete stretch to complete flexion. making sure to get the extra supination at the top of the movement. Builds – Mountain PEAKS Spider curls – short head long head Tip – focus on the stretch at the bottom position and bring the BB to the forehead. Builds – biceps peak Buff Dudes / Fitness / Forearms Starring: Brandon Myles White Shot n’ Edited by: Hudson Music by Kevin MacLeod Griphop – ISRC: US-UAN-11-00413 Impact Intermezzo – ISRC: US-UAN-11-00620 Pixel Art By João Victor G. Costa (JinnDev)