Biceps Workouts - Intermediate Workout Routine #4 For Big Arms

Intermediate Biceps Workout #4

Exercise: Machine Preacher 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 machine preacher curl machine that has a weight stack, grab the bar with both hands using an underhand grip. Slowly curl the bar upward as if trying to touch your chin with the bar. Slowly return to the start position allowing some resistance (i.e., negative) on the way back down. Repeat the movement until failure.

Exercise: Hammer Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 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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