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Biceps Workouts - Advanced Workout Routine #9 For Big
Arms
Advanced Biceps Workout #9
Exercise: Preacher
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 an EZ Curl bar
with both hands using an underhand grip. Slowly curl the bar upward
as if trying to touch your chin with the bar. Slowly return to the
start position allowing some resistance (i.e., negative) on the
way back down. Repeat the movement until failure.
Exercise: Concentration
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 the end of a flat bench with your legs apart
and lean forward slightly. Grab a dumbbell in one hand with your
palm facing upward and rest your elbow on the inside of your thigh
letting the dumbbell hang. Slowly curl the weight up while keeping
your elbow locked in place against your thigh. As you are curling,
twist your wrist to the outside (i.e., supinate). Squeeze the muscle
at the top of the movement for a one-count and then slowly return
to the start position and repeat.
Exercise: Alternate
Hammer Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minutes of rest between each set
Advice: With a dumbbell in each hand, stand with your arms
hanging at your sides, with your palms facing in toward your body.
Keeping your palms facing inward, curl the weight in your left hand
directly up toward your left shoulder. Squeeze the biceps hard at
the top for a one-count and then slowly return to the start position.
Repeat this movement with your right arm. Be sure to keep your wrists
locked throughout the movement, facing in toward your body the whole
time!
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