Biceps Workouts - Intermediate Workout Routine #2 For Big Arms

Intermediate Biceps Workout #2

Exercise: Incline Inner Biceps Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set
Advice: Lie back on an incline bench and hold a dumbell in each hand. Simultaneously, curl the dumbbells up and out with both hands, slowly turning (i.e., supinating) your wrists outward as you raise the dumbbells. Slowly return to the start position and repeat.

Exercise: Seated Dumbbell Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minutes of rest between each set
Advice: Sit at the end of a flat bench with your feet flat on the floor and your back upright and straight. Grab a dumbbell in each hand and let them hang at your sides with both palms facing inward toward the bench. Simultaneously curl the dumbbells up while twisting (i.e., supinating) your wrists outward on the way up. Be sure to squeeze your biceps at the top for a one-count and then slowly return to the start position and repeat.

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