Biceps Workouts - Beginner Workout Routine #10 For Big Arms

Beginner Biceps Workout #10

Exercise: Hammer Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set
Advice: This is virtually the same exercise as the dumbbell biceps curls except that you keep your wrists in a locked position throughout the movement with no supination. You can perform this exercise by either standing or sitting on a bench, whichever you prefer. Grab a dumbbell in each hand and let arm each hang at your sides. Slowly curl the dumbbells simultaneously trying to touch them to your shoulders. While you are performing the movement, keep your wrists locked. Be sure to squeeze your biceps for a one-count at the top of the movement. Slowly lower the dumbbell to the start position and repeat.

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