Once you have mastered the beginner biceps exercises, it will be time to move on to an intermediate biceps workout. You will know that the beginner exercises have been mastered, by the fact the training will have become easier and the muscles will no longer be feeling sore and tired. Begin adding these movements to your workout routine to go onto the next level with strength and size.
Overhead Cable Curl: this biceps exercise will hit the peak of the biceps.
Adjust the weight on the two pulley machines so that the weight is the same. The pulleys need to be higher than your shoulders. Standing between the two machines, take a handle in each hand, with the palms facing upward. Keep your feet shoulder with apart and your arms fully extended from your shoulders. Exhale while curling arms in until your biceps are touching your forearms hold for a count and squeeze the biceps. Inhale while uncurling and extending your arms stretch the biceps as much as possible during the exercise and in-between the exercise.
Zottman Curl: incorporating this into your workout will work the inner and outer biceps at the same time also the forearms.
From a standing position, hold a dumbbell in each hand and arms extended at your sides, while keeping your elbows close to your body. The first position will have your arms rotated so that your palms are facing outward and the elbows are pointing back. While exhaling curl the weights to shoulder height, so that now the palms are facing the shoulders. While in this position rotate the wrists so that the palms will be facing downward. While inhaling uncurl your arms so that they are extended at your side and your palms will be facing backward. Now rotate your wrists back to the start point.
Reverse Barbell Preacher Curl: this exercise will hit the outer head of the biceps and the forearms.
Using an EZ bar, hold the bar shoulder width apart and stand at a preacher bench with your arms extended down the front holding the bar. Make sure that your palms are facing downward. Exhale as you curl the bar to shoulder height. Inhale as you lower the bar and your arms and biceps are fully extended again.
Seated Close Grip and wide grip Concentration Barbell Curl: this will hit the inner biceps with the wide grip and the outer biceps with the close grip.
Sit down on a flat bench, with your knees bent and feet shoulder width apart. Hold the barbell between your legs, with your palms facing upward and your arms extended towards the floor. Your elbows will almost be touching your inner thighs. As you exhale, curl the barbell up to shoulder height. Keep your biceps stationary while completing the curl. As you inhale, uncurl your arms and extend them back down to the floor.
Standing One Arm Cable Curl: this biceps exercise will hit the overall head of the biceps.
Pick up a cable handle with your right hand and turn so that your back is to the pulley machine. Place your left hand on your hip to keep your balance. Your elbows should be close to your body, palms should face outward and your arm will be fully extended at your side. While exhaling, curl your arm upward until your forearm is touching your biceps. While inhaling, uncurl your arm to the fully extended position. Repeat with the left arm.
In all of these biceps exercises try to squeeze at the top of every movement and stretch the biceps at the bottom of every movement also in-between exercises this really is key to building big biceps and any muscle group.
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