Biceps Workouts - Intermediate Workout Routine #7 For Big Arms

Intermediate Biceps Workout #7

Exercise: Alternate Hammer Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set
Advice: With a dumbbell in each hand, stand with your arms hanging at your sides, with your palms facing in toward your body. Keeping your palms facing inward, curl the weight in your left hand directly up toward your left shoulder. Squeeze the biceps hard at the top for a one-count and then slowly return to the start position. Repeat this movement with your right arm. Be sure to keep your wrists locked throughout the movement, facing in toward your body the whole time!

Exercise: One Arm Dumbbell Preacher Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minutes of rest between each set
Advice: Using a regular preacher bench, hold a dumbbell in your left hand with an underhand grip. Lock your elbow firmly in place against the preacher pad and keep set throughout the movement. Slowly curl the dumbbell up so as to try and touch it to your left shoulder. Slowly return to the start position and repeat with the right arm.

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