 Look, if your friend just sent you this video, it's because they know you have small, weak arms. You can actually do compound lifts for your biceps. I used to have a trainer that worked for me that had most incredible looking biceps. He was at gymnast. When I asked him what he did, he said, I do a lot of chin-ups and a lot of straight arm tension exercises. He did almost no curl. And then I thought about it. We think of compound lifts as great exercises for building big legs and chest and back. Why not the bicep? A supinated grip pull-up. This is a compound lift for biceps. It'll build bigger biceps than any curl you can think of. The way we would start this workout would be to do a supinated grip pull-up. Now what you're gonna do is you're gonna focus on squeezing the biceps. So when you're working in your back, your chest is high, but for biceps, you wanna kind of pull in with the biceps. Start your bicep workout with that exercise. It's gonna feel hard. It's gonna be low rep. Then you can move on to your more isolation-based bicep exercises like curls or preacher curls or whatever. But try this out and watch what happens. You'll probably gain more muscle in your biceps in 30 days than you did in the previous year.