Standing Barbell Curl
Start each bicep workout with a basic exercise such as the standing barbell curl. Do a couple progressively heavier warm up sets and then keep the same weight for 3 sets of 8-10 reps. Rest about 1-2 minutes in between each set.
This is the way your sets may go:
- On the first set you should get all 10 reps with good form.
- On the second set you’ll usually have to use a slight bit of body momentum on the last couple reps to complete the set as your muscles will get a bit fatigued from the first set.
- On the third set you should get about 6-8 reps and then you can put the bar down for a 10 second rest pause before completing the rest of the set.
- When you work up to doing 3 sets of 10 reps with perfect form, up the weight by 5 pounds for your next workout.
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