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Biceps Workouts - Advanced Workout Routine #1 For Big
Arms
Advanced Biceps Workout #1
Exercise: Alternate
Hammer Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set
Advice: With a dumbbell in each hand, stand with your arms
hanging at your sides, with your palms facing in toward your body.
Keeping your palms facing inward, curl the weight in your left hand
directly up toward your left shoulder. Squeeze the biceps hard at
the top for a one-count and then slowly return to the start position.
Repeat this movement with your right arm. Be sure to keep your wrists
locked throughout the movement, facing in toward your body the whole
time!
Exercise: Zottman
Preacher Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minutes of rest between each set
Advice: This exercise is very similar to the alternating
one arm dumbbell preacher curl and the regular Zottman Curl. Hold
a dumbbell in your right hand and position your upper arm on a preacher
bench. Turn your palm up and curl the dumbbell up so as to try and
touch it to your shoulder. Keep the back of your upper arm flat
against the bench throughout the entire movement. When you reach
the top of the movement and are ready to return to the start position,
slowly rotate your wrists prior to descending so that your palms
now are facing outward. Return to the start position and repeat.
Exercise: EZ
Bar Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minutes of rest between each set
Advice: Just like a normal barbell curl, but with an EZ Curl
bar. Position your hands so they are on the curve that allows your
palms to face inward toward one another. As always, perform this
exercise in a slow and controlled fashion, flexing both biceps at
the peak of the movement for a one-count. Return to the start position
and repeat.
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