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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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