4 Bicep workouts to try next arm day!

Hit your Biceps with these 4 workouts!

If you want your biceps to grow you need volume but not just volume with minimal weight you need moderate to heavy weight.

Preacher Curls

The first workout is the seated single arm preacher curl.  You want to hit this in the middle/end of your workout.  Really focusing on squeezing your biceps at the top of the curl.

Complete 4 sets 12-15 reps each arm

Incline Bench Curls  

Set the bench up at a 50-60 degree angle.  When you start you want let your arm fully extend and then squeeze the bicep, don’t swing your arm focus on only moving the bicep.  Do each arm independently to keep the swinging down to a minimum.

Complete 4 sets 12-15 reps each arm

Over/Under Barbell Curls

Using the ez bar your the straight bar start with 10lbs on each side complete 4 reps underhand and then 4 reps over hand next set add 10lbs to each side and repeat until you can only do 2 reps underhand or overhand.  Then drop set for final set to burnout.

Complete 4 sets 4 reps underhand 4 reps overhand, drop set final set 

Single Arm Cable Curls 

Place the elbow a couple inches in front of your body so that you are curling back towards your ears.  This allows for a more isolated movement therefore increasing the effectiveness of the exercise. Do this exercise at the end of your workout.

Complete 4 sets 10-12 reps each arm

 

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