Biceps Workouts - Advanced Workout Routine #6 For Big Arms

Advanced Biceps Workout #6

Exercise: Cable Hammer Curls With Rope Attachment
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set
Advice: Use a rope attachment to a low pulley machine. Grab the rope with your palms facing in toward your body and stand straight up. Put your elbows at your side and keep them locked there. Curl your arms up so as to have your hands try and touch your shoulders, keeping your wrists locked and your palms remaining facing inward. Slowly return to the starting position and repeat.

Exercise: Zottman Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minutes of rest between each set
Advice: Standing up with your back straight, grab a dumbbell in each hand. As you simultaneously begin to curl the dumbbells upward, rotate your hands to be in an underhanded grip position. 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: One Arm Dumbbell Preacher Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minutes of rest between each set
Advice: Using a regular preacher bench, hold a dumbbell in your left hand with an underhand grip. Lock your elbow firmly in place against the preacher pad and keep set throughout the movement. Slowly curl the dumbbell up so as to try and touch it to your left shoulder. Slowly return to the start position and repeat with the right arm.

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