If you’re looking to get your “guns” under control, then this is the routine for you. So, get yourself some equipment and start doing your curls!
Reverse Barbell Curl
Start: Begin with a lower than normal weight just to warm up the muscles. Grab the barbell in both hands with an overhand grip. Have your arms in a neutral position with your wrists in line with your shoulders. Lift your shoulders up and back into proper posture form. Engage your core while you exhale and keep your abdominals tight while performing this set as well as your glutes while standing straight. Try to maintain a micro-bend in your knees to allow proper blood flow through your body.
Execution: Maintain proper alignment in the wrists. If they are bending while you lift, then it is too heavy. Keep your elbows tucked close to your body and raise the barbell to your chest, letting your knuckles align near your collarbone. Contract your bicep muscles as you ascend and make sure you also continue to keep your abs and glutes engaged. Lower the barbell to starting position. Repeat for 6-12 reps per set.
Barbell Bicep Curl
Start: Grab the barbell with both hands in an underhand grip. Repeat the same starting instructions as the first move, only this time the grip has been flipped. This will give you complete concentration on the biceps rather than the entire arm. Maintain an isolated core and glutes during entire routine.
Execution: Raise the barbell as far up to the chest as you can, while contracting and really squeezing the biceps at the top. As you lower the weight, keep the contraction going and ascend for a count of four. Make sure you disengage at the bottom, start position. Repeat for a total of 6-10 reps per set.
Seated Dumbbell Bicep Curls
Start: Sit on a bench with your legs bent at a 90-degree angle and your back upright and straight. Grab an appropriate dumbbell in each hand in a neutral grip and raise your shoulders to the proper posture position. Engage your core.
Execution: Raise one weight to your chest while supinating the wrist (turning it towards you). Keep your wrist from bending while you contract and squeeze at the top. Lower the weight, while returning your wrists to a neutral grip position beside your body. Repeat on both sides for a total of 6-10 reps for each arm.
Decline Barbell Curl
Start: Grab your barbell with both hands in an under-grip position. Lay your chest down on an adjustable, inverted bench. Make sure that your arms are in front and aligned with your shoulders. Keep your shoulders back in a proper posture and look straight at the ground so that your spine stays straight.
Execution: Lift the weight as high as you can towards your chest. Squeeze your biceps at the top and retain the contraction as you lower the weight for a count of four. Start back in a disengaged position and repeat for a total of 6-12 reps per set.
Machine Bicep Curl
Start:Sit in the chair so that your feet are planted at a 90-degree angle and your chest is against the pads with a straight back. Grab with an underhand grip and keep your core engaged.
Execution: Raise your arms until the handles are at eye level. Squeeze upon the top contraction and retract the weight with the same isolation for a count down to four. From the starting position, repeat for a total of 8-10 reps per set.
High Cable Curls
Start: Stand parallel to the cables and grab one at a time while positioning yourself in a center stance. Engage your glutes and core and keep a micro bend in your knees with feet planted flat on the ground facing forward. Extend your arms out towards the cable house.
Execution: While keeping isolated, knuckles parallel to shoulders, pull the cables on each side in a curl motion with your knuckles coming towards your ears. Keep the tension in the muscles and release back into an extended arm position. Repeat for a total of 6-10 reps per set.