Biceps Workouts - Advanced Workout Routine #10 For Big Arms

Advanced Biceps Workout #10

Exercise: Seated Dumbbell Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set
Advice: Sit at the end of a flat bench with your feet flat on the floor and your back upright and straight. Grab a dumbbell in each hand and let them hang at your sides with both palms facing inward toward the bench. Simultaneously curl the dumbbells up while twisting (i.e., supinating) your wrists outward on the way up. Be sure to squeeze your biceps at the top for a one-count and then slowly 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.

Exercise: Spider Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minutes of rest between each set
Advice: Spider curls are very similar to preacher curls except that you they allow you a much greater range of motion throughout the exercise. Using a regular preacher bench, grab an EZ Curl bar (or regular barbell) and simply rest your elbows on the opposite side of the preacher pad allowing your arms to hang straight down. Next, execute the movement just like you would a regular preacher curl. Slowly return to the start position and repeat.

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