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Biceps Workouts - Intermediate Workout Routine #6 For
Big Arms
Intermediate Biceps Workout #6
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.
Exercise: Standing
Bicep Cable Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minutes of rest between each set
Advice: Stand facing a low pulley machine and grab a short
bar attached to the low cable with an underhand grip (using both
hands). Simply curl the bar up so as to try and touch it to your
shoulders. Keep your elbows locked firmly in place at your sides
throughout the movement. Slowly return to the start position and
repeat.
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