 Hey fam, Raif here and today I'm working out at Ahf's gym and wanted to show you quick fire through some of my bicep workouts. I'll start out with a nice preacher curl on the back of this bench, making sure I get good range of motion all the way down, and then go into two arm bicep curls with my elbows as far back behind my body as possible to get a different kind of activation of the muscle. Then go into standing easy bar bicep curls and then into hammer curls with the dumbbells and this also activates the bicep in a different area and a different head. And then go into pronated bicep curls, this is one that a lot of people miss, but it will target muscle that you normally don't get from a regular bicep curl. And then last but not least at the end, I'd like to do a little forearm with my palms facing up and then my palms facing down as well. You need that forearm strength for a lot of exercises.