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What is the most affective bicep exercise?

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    What is the most affective bicep exercise?

    hello guys as the title say i want to know which one is the most effective exercise to build bigger biceps with dumbbells?thnx in advance!

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    there are many , standing alternate curls, sitting simultaneous curls , and so on...i like the one arm preacher curl with dumbbell (or with cable)

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    If it has to be dumbells like your question says, then I think 2 exercises stand out. Regular standing alternating DB curls and preacher curls (my personal favorite) cause you almost have to use proper form.

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    curls, regardless of the variation, it's all the same. You want better gains use a bar.
    To speak before you think is like wiping your ass before you shit!

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    With dumbells i like spider curls or incline curls. W/ barbell 21s

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    Doing them anyplace but the squat rack.

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