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Top 6 Biceps Exercises for THICKER ARMS

By Caitlin Miah | September 17, 2019



If you want to build thicker biceps that bust through your shirt sleeves, there are a few things that have to happen.

For starters, you’ve got to understand the anatomy of the biceps and their functions and, more importantly, how you can train those functions under load to elicit the most amount of muscle growth from your training.

Second, once you’ve got your 2-3 key movements, focus on progression. If you’re performing the right exercises using proper form, and gradually increasing the load, your biceps will grow.

In this video I go over the basic anatomy of the biceps and their functions, and then I want to go over what are, in my opinion, the best 6 biceps exercises for building thicker arms.

Biceps Workout Examples:

If your short head is lagging –
Dumbbell Preacher Curl: 3 sets of 6-10 reps
Reverse EZ Bar Curl: 3 sets of 8 reps
Spider Curl: 2 sets of 8-12 reps

If your long head is lagging –
Incline Dumbbell Curl: 3 sets of 6-10 reps
Dumbbell Hammer Curl: 3 sets of 8 reps
Behind The Body Cable Curl: 2 sets of 8-12 reps

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Wonderful Beauty Tips All Of Use Can Use

As the old saying goes, “beauty is in the eye of the beholder”. Beauty is what you make of it, and what you consider to be beautiful. That being said, this article will give you some beauty secrets and tips that you can start applying to your life immediately.

Eyeliner can add impact in a way that few products can. Steady your elbow on the table to avoid making mistakes, then use an eye pencil with a dull point to draw on a series of small dashes across the upper lash line. Use a smudging tool or sponge to blend the dashes to create a single line.



Wear gloves when you are applying tanning lotions and keep a towel near you. This will help you if you make a mess and to keep your palms from turning orange or tan. You should also make sure to pull your hair back so your tan is evenly applied.

If you have fine lines around your eyes, mouth, and forehead, you should look for cosmetics with light-reflecting particles. These products, which are just more matte than shimmery, can reflect light in a way that appears to make the fine lines simply disappear. You can use this trick all over your face, or just in your laugh lines.

Fruits and vegetable juices contain antioxidants that can be nurturing to the skin. Vegetables and fruits are excellent ways to nourish and energize your skin and body. Drinking fruit and vegetable juices are a great way to get more vitamins and minerals into your diet. Your skin can achieve that healthy glow if you replace artificially sweetened beverages with juice.

Always remove makeup before going to bed. If you sleep with your makeup on, you increase the likelihood you will get acne and blackheads. Makeup can trap dirt and oil on your face. Clean and tone your face every night. Don’t forget to add moisturizer when you are finished cleaning.

If your eyes aren’t looking the way you wish, you should experiment with makeup techniques! Give your lashes more volume by using a lengthening mascara, one is that is waterproof preferably. Many mascaras make claims about increasing volume and curl, using a special formulation. Many of these volume boosting formulas can be heavy. They may actually add clumps and bulk to your lashes. Try using a lengthening, waterproof formula instead. These can help your eyelashes curl upward more, which will give the illusion of more volume.

Use conditioner on your legs. The very same conditioners you use to treat your tresses can be used to replace your shaving creams. Conditioners are cheaper and have more staying power than your usual creams. You also can save shower time by not having to fumble with more than one product.

Using concealer is only half the battle when looking your best and fixing flaws. To have a perfect complexion, try using a lipstick in a warm pink. According to leading makeup artists, no matter what your skin type or tone, warm pink will distract people’s eyes from any imperfections and blemishes and keep you looking your best.

It is extremely important to wash cosmetic brushes on a routine basis. Simply fill up the bathroom sink with a little bit of mild soap and warm water, and work the suds through the brushes. Rinse the brushes completely, blot with a towel, and set on a clean surface to air dry. By doing so, your bristles will not clog up with makeup and your chances of being exposed to acne-causing bacteria are lessened.

If you like to wear makeup daily, take one day every month where you don’t wear any at all. This gives your face time to breathe, and helps maintain its health. You will see that your face looks a lot better the following day.

If you are about to cry, move your head so the tears will fall from the inner corner of your eyes. This will prevent your mascara from running. This should help you not ruin your makeup.

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Massaging Vaseline into your cuticles will help your hands in many ways. It will make the skin much more hydrated and it will also encourage your nails to grow a bit quicker. Do this once a week every week and you are sure to see a big difference in the appearance of your hands and nails.

Using Vaseline on your eyebrows and eyelashes is going to have a couple different benefits. If you use it at night before you go to bed, you are going to benefit by having lashes and brows that are much shinier. If you use the Vaseline to prep for brow liner, you will notice that your brows will stay in place better.

Use wool pads that you have dampened and stored in the fridge to help you refresh your eyes. It has the same effect as what cold cucumbers or tea bags but is a bit easier to do when you are on a tight schedule. You are really going to love the results.

Keep a small tube of hand cream in your purse to use as a hair tamer on a bad hair day. In the summer, use a tiny amount of hand cream, and run it through your hair; the tips of your fingers will tame the frizz. In the winter, put a dime-size amount of hand cream on your hands, and smooth it over your hair to eliminate static.

If exercising gives you a red, flushed appearance that lingers, taking an over-the-counter antihistamine such as Benadryl can dissipate the redness. It’s okay to use diphenhydramine as long as you know there is no underlying cause for the problem and you remember to drink plenty of pure water.

Your beauty is an outward reflection of your inner self. Use the information, tips and secrets that you read in this article to let your inner beauty shine on your outward person for the whole world to see. You will notice a confidence that you haven’t had before.

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