Biceps Workouts - Intermediate Workout Routine #9 For Big Arms

Intermediate Biceps Workout #9

Exercise: Lying Close Grip Bar Curls On High Pulley
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set
Advice: Place a flat bench under a high pulley or lat pulldown machine. Grab the lat bar with an underhand grip with both hands. Lie on your back on the bench with your head near the foot of the pull down machine. Keeping your elbows firmly in place throughout the movement, curl the bar down until it touches your nose. Slowly return to 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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