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Biceps Workouts - Beginner Workout Routine #5 For Big
Arms
Beginner 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.
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