Biceps Workouts - Advanced Workout Routine #2 For Big Arms

Advanced Biceps Workout #2

Exercise: Wide Grip Standing Barbell Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set
Advice: Stand up with your back straight and grab a barbell with both hands using an underhand grip. Be sure to keep your hands as far apart as possible. Slowly curl the bar up so as to try and touch it to your chest. Be sure to keep your elbows locked firmly at your sides throughout the movement. Return the bar to the start position and repeat.

Exercise: Alternate Incline Dumbbell Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minutes of rest between each set
Advice: Sit on an incline bench and hold a dumbbell in each hand with your arms hanging down at your sides and your palms facing in toward your body. Slowly curl the dumbbell in your left hand up to shoulder level, while rotating (i.e., supinating) your wrist so that your thumb ends up pointing away from your body at the top of the movement. Squeeze your bicep at the top for a one-count and then slowly lower the weight back down to the start position.

Exercise: Incline Inner Biceps Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minutes of rest between each set
Advice: Lie back on an incline bench and hold a dumbell in each hand. Simultaneously, curl the dumbbells up and out with both hands, slowly turning (i.e., supinating) your wrists outward as you raise the dumbbells. Slowly return to the start position and repeat.

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