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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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