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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