Biceps Workouts - Advanced Workout Routine #5 For Big Arms

Advanced Biceps Workout #5

Exercise: Preacher Hammer 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: Using a regular preacher bench, grab a dumbbell in each hand, with your palms facing inward toward one another. Simultaneously curl the dumbbells upward as if trying to touch each shoulder with the tip of each dumbbell. Slowly return to the start position allowing some resistance (i.e., negative) on the way back down. Repeat the movement until failure.

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.

Exercise: Drag Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minutes of rest between each set
Advice: Grab a relatively light barbell and use an overhand grip. Keep your elbows tucked in, but push them back behind you. Curl the barbell up keeping it in contact with your torso, so as to drag it up and over your torso. Slowly return to the start position and repeat.

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