Biceps Workouts - Intermediate Workout Routine #1 For Big Arms

Intermediate Biceps Workout #1

Exercise: Dumbbell Bicep Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set
Advice: You can perform this exercise by either standing or sitting on a bench, whichever you prefer. Grab a dumbbell in each hand and let your arms hang at your sides. Slowly curl both dumbbells up and try to touch them to your shoulders. While you are performing the movement, turn (i.e., supinate) your palm outward and squeeze your biceps for a one-count at the top of the movement. Slowly lower the dumbbells to the starting position and repeat.

Exercise: EZ Bar Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minutes of rest between each set
Advice: Just like a normal barbell curl, but with an EZ Curl bar. Position your hands so they are on the curve that allows your palms to face inward toward one another. As always, perform this exercise in a slow and controlled fashion, flexing both biceps at the peak of the movement for a one-count. Return to the start position and repeat.

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