Hi Freak ! Wondering from where to start your bicep workouts ? If yes, Then you are on the right post. In this post you will get a very descriptive workout database for the top bicep workouts / exercises.
I will be mentioning top 20 best bicep exercises which you should definitely opt for having a bigger bicep with a good peak.
I have tried to keep this post as simple as possible so that it will be easy to guide you. If you are a complete Beginner, I will recommend you to first check out the Basic Beginners Gym post. You will get a clear picture of understanding. So tie your knots and get ready to lift weights. Lets Get Started !
The Biceps has mainly two parts. A short head and a long head that works and behave as a single muscle. Tendons are the connectivity tissues that makes it attached. Proximal Biceps Tendon is the tendon which connects the Biceps muscle to the shoulder joint.
![biceps - myfitfreak](https://i0.wp.com/myfitfreak.com/wp-content/uploads/2020/07/bicep-structure.png?resize=394%2C348)
This two headed muscle is generally grouped together to a definite term as “Brachii “. And the “Brachialis” is the muscle in the upper arm that flexes the elbow joint.
Table of Contents
EXERCISE DATABASE
1. DUMBBELL CURLS
![dumbbell curls - myfitfreak](https://i0.wp.com/myfitfreak.com/wp-content/uploads/2020/07/dumbbel-curl-myfitfreak.png?resize=291%2C316)
- Stand straight by holding a dumbbell in each hand with your arms hanging by your sides.
- Align your elbows close to your torso and your palms facing forward.
- Keep your upper arms stationary and curl the weights up to shoulder level while contracting your biceps.
- Exhale while you curl the weight up and then inhale as you lower the dumbbell down.
- Return back to the initial position. This completes one set.
If you are confused between reps and sets you can check my Beginners Post first.
For Beginners – 3 sets, 12 reps in each set, 60 seconds of resting period between each set. Keep a weight load of 65 % of your capacity. Means you can use your 65 % effort to complete the 12 reps.
For Intermediate – 4 sets, 12 reps in each set, 75 seconds of resting period between each set. Keep a weight load of 75 % of your capacity. Maintain a weight so that after your 12th repetition it will be quite difficult to go for a 13th or 14th repetition. Make sure to increase your weights with each set.
For Advanced – 4 sets, 10 – 12 reps in each set, 60 seconds of resting period between each set. Keep a weight load of 85% of your capacity. Make sure to increase your weights with each set.
2. CONCENTRATION CURLS
![concentration curls - myfitfreak](https://i0.wp.com/myfitfreak.com/wp-content/uploads/2020/07/concentration-curls-myfitfreak.jpg?resize=299%2C353)
- Sit on a flat bench and bent your knees at 90° with your feet flat on the floor.
- Hold a dumbbell in your hand and place your elbow on the upper part of your thigh.
- Your arm should be extended and in free air while holding the weight off from the floor.
- Slowly move the weight upwards keeping your arm’s elbow fixed.
- Exhale while you curl the weight up and then inhale as you lower the dumbbell down.
- Complete the set and repeat the movement with the other arm.
For Beginners – 3 sets, 12-14 reps in each set, 60 seconds of resting period between each set. Keep a weight load of 65 % of your capacity.
For Intermediate – 4 sets, 12 reps in each set, 75 seconds of resting period between each set. Keep a weight load of 75 % of your capacity. Maintain a weight so that after your 12th repetition it will be quite difficult to go for a 13th or 14th repetition. Make sure to increase your weights with each set.
For Advanced – 4 sets, 10 – 12 reps in each set, 60 seconds of resting period between each set. Keep a weight load of 85% of your capacity. Make sure to increase your weights with each set.
3. PREACHER CURLS
![preacher curls - myfitfreak](https://i0.wp.com/myfitfreak.com/wp-content/uploads/2020/07/preacher-curls-myfitfreak.jpg?resize=358%2C315)
- Hold a dumbbell / barbell properly in your hand and use a load that you are comfortable to handle with.
- After that grab surface to rest your elbow and the back part of your arm on so your forearm is hanging in front of you when you decline.
- Keep your your wrist completely stable and in line with your arm and elbow.
- After that slowly curl up and raise the dumbbell towards your face.
- Keep your back straight while doing this movement.
- Exhale while you curl the weight up and then inhale as you lower the weight down.
- Slowly lower the dumbbell / barbell back to start position and repeat the exercise.
If you are using a barbell make sure to keep your back straight. Keep the bench at 45 degrees and repeat the exercise as explained above.
For Beginners – 3 sets, 12 – 14 reps in each set, 60 seconds of resting period between each set. Keep a weight load of 65 % of your capacity.
For Intermediate – 4 sets, 12 reps in each set, 75 seconds of resting period between each set. Keep a weight load of 75 % of your capacity. Maintain a weight so that after your 12th repetition it will be quite difficult to go with a 13th or 14th repetition. Make sure to increase your weights with each set.
For Advanced – 4 sets, 10 – 12 reps in each set, 60 seconds of resting period between each set. Keep a weight load of 85 % of your capacity. Make sure to increase your weights with each set.
4. INCLINE DUMBBELL CURLS
![incline dumbbell curls - myfitfreak](https://i0.wp.com/myfitfreak.com/wp-content/uploads/2020/07/Alternating-Incline-Dumbbell-Curl-myfitfreak.jpg?resize=553%2C296)
- Sit on an adjustable bench and set it to 45 degrees.
- Hold dumbbell in each hand and sit back on the bench with your feet planted firmly on the floor in front of you.
- Keep your elbows absolutely straight and slowly raise your any of the arm up towards your head, isolating the bicep.
- Squeeze the muscle properly to get the maximum output.
- Hold there for 1- 2 seconds. Focus on your bicep muscle while doing the exercise.
- Exhale while you curl the weight up and then inhale as you lower the weight down.
- Repeat the same steps with your other arm.
For Beginners – 3 sets, 12 – 14 reps in each set, 60 seconds of resting period between each set. Keep a weight load of 65 % of your capacity.
For Intermediate – 4 sets, 12 reps in each set, 75 seconds of resting period between each set. Keep a weight load of 75 % of your capacity. Maintain a weight so that after your 12th repetition it will be quite difficult to go with a 13th or 14th repetition. Make sure to increase your weights with each set.
For Advanced – 4 sets, 10 – 12 reps in each set, 60 seconds of resting period between each set. Keep a weight load of 85 % of your capacity. Make sure to increase your weights with each set.
5. SEATED ALTERNATING HAMMER CURL
![seated alternating hammer curl - myfitfreak](https://i0.wp.com/myfitfreak.com/wp-content/uploads/2020/07/Seated-Alternating-Hammer-Curl-myfitfreak.png?resize=434%2C257)
- Sit on an adjustable bench and set it to 90 degrees preferable.
- Hold dumbbell in each hand and sit back on the bench with your feet planted firmly on the floor in front of you.
- Hold the dumbbells in a proper grip with your palms facing inward.
- Slowly lift one dumbbell up towards your shoulder, isolating the bicep and hold for a second there.
- Return back to the starting position and repeat with the opposite arm.
- Exhale while you curl the weight up and then inhale as you lower the weight down.
For Beginners – 3 sets, 12 – 14 reps in each set, 60 seconds of resting period between each set. Keep a weight load of 65 % of your capacity.
For Intermediate – 4 sets, 12 reps in each set, 75 seconds of resting period between each set. Keep a weight load of 75 % of your capacity. Maintain a weight so that after your 12th repetition it will be quite difficult to go with a 13th or 14th repetition. Make sure to increase your weights with each set.
For Advanced – 4 sets, 10 – 12 reps in each set, 60 seconds of resting period between each set. Keep a weight load of 85 % of your capacity. Make sure to increase your weights with each set.
6. STANDING REVERSE BARBELL CURL
![standing reverse barbell curl - myfitfreak](https://i0.wp.com/myfitfreak.com/wp-content/uploads/2020/07/Standing-Reverse-Barbell-Curl-myfitfreak.jpg?resize=574%2C340)
- Hold a barbell properly with an overhand grip at your shoulder width.
- You can also use a E-Z curl bar if you are comfortable to handle with it.
- Stand straight with your chest up and back straight.
- Try to keep your upper arms tight to your sides and maintain this position.
- Begin the movement by bringing the barbell up towards your shoulders. Hold there for 1- 2 seconds and contract the bicep muscles properly.
- Slowly return to the starting position.
- Exhale while you curl the weight up and then inhale as you lower the weight down.
For Beginners – 3 sets, 12 – 14 reps in each set, 60 seconds of resting period between each set. Keep a weight load of 65 % of your capacity.
For Intermediate – 4 sets, 12 reps in each set, 75 seconds of resting period between each set. Keep a weight load of 75 % of your capacity. Maintain a weight so that after your 12th repetition it will be quite difficult to go with a 13th or 14th repetition. Make sure to increase your weights with each set.
For Advanced – 4 sets, 10 – 12 reps in each set, 60 seconds of resting period between each set. Keep a weight load of 85 % of your capacity. Make sure to increase your weights with each set.
7. SEATED ALTERNATING DUMBBELL CURL
![seated alternating dumbbell curl - myfitfreak](https://i0.wp.com/myfitfreak.com/wp-content/uploads/2020/07/Seated-Alternating-Dumbbell-Curl-myfitfreak.png?resize=432%2C292)
- Sit on an adjustable bench and set it to 80 – 90 degrees preferably.
- Hold dumbbell in each hand and sit back on the bench with your feet planted firmly on the floor in front of you.
- Hold the dumbbells in a proper grip in each hand.
- Slowly lift one dumbbell up towards your shoulder, isolating the bicep and hold for a second there.
- Return back to the starting position and repeat with the opposite arm.
- Exhale while you curl the weight up and then inhale as you lower the weight down.
For Beginners – 3 sets, 12 – 14 reps in each set, 60 seconds of resting period between each set. Keep a weight load of 65 % of your capacity.
For Intermediate – 4 sets, 12 reps in each set, 75 seconds of resting period between each set. Keep a weight load of 75 % of your capacity. Maintain a weight so that after your 12th repetition it will be quite difficult to go with a 13th or 14th repetition. Make sure to increase your weights with each set.
For Advanced – 4 sets, 10 – 12 reps in each set, 60 seconds of resting period between each set. Keep a weight load of 85 % of your capacity. Make sure to increase your weights with each set.
8. STANDING BARBELL CURL
![standing barbell curl - myfitfreak](https://i0.wp.com/myfitfreak.com/wp-content/uploads/2020/07/Standing-Barbell-Curl-myfitfreak.png?resize=560%2C273)
- Hold a barbell properly with grip at your shoulder width such that your palms are facing upwards.
- Stand straight with your chest up and back straight.
- Try to keep your upper arms tight to your sides and maintain this position.
- Begin the movement by bringing the barbell up towards your shoulders. Hold there for 1- 2 seconds and contract the bicep muscles properly.
- Slowly return to the starting position.
- Exhale while you curl the weight up and then inhale as you lower the weight down.
For Beginners – 3 sets, 12 – 14 reps in each set, 60 seconds of resting period between each set. Keep a weight load of 65 % of your capacity.
For Intermediate – 4 sets, 12 reps in each set, 75 seconds of resting period between each set. Keep a weight load of 75 % of your capacity. Maintain a weight so that after your 12th repetition it will be quite difficult to go with a 13th or 14th repetition. Make sure to increase your weights with each set.
For Advanced – 4 sets, 10 – 12 reps in each set, 60 seconds of resting period between each set. Keep a weight load of 85 % of your capacity. Make sure to increase your weights with each set.
9. WIDE – GRIP CURL
![wide grip curl - myfitfreak](https://i0.wp.com/myfitfreak.com/wp-content/uploads/2020/07/Wide-Grip-Curl-myfitfreak.jpg?resize=412%2C412)
- Hold a barbell properly with grip at your shoulder width such that your palms are facing upwards.
- Stand straight with your chest up and back straight.
- Keep your grip such that they are little bit apart from your shoulder level that is outside your shoulder level.
- Try to keep your upper arms tight to your sides and maintain this position.
- Begin the movement by bringing the barbell up towards your shoulders. Hold there for 1- 2 seconds and contract the bicep muscles properly.
- Slowly return to the starting position.
- Exhale while you curl the weight up and then inhale as you lower the weight down.
For Beginners – 3 sets, 12 – 14 reps in each set, 60 seconds of resting period between each set. Keep a weight load of 65 % of your capacity.
For Intermediate – 4 sets, 12 reps in each set, 75 seconds of resting period between each set. Keep a weight load of 75 % of your capacity. Maintain a weight so that after your 12th repetition it will be quite difficult to go with a 13th or 14th repetition. Make sure to increase your weights with each set.
For Advanced – 4 sets, 10 – 12 reps in each set, 60 seconds of resting period between each set. Keep a weight load of 85 % of your capacity. Make sure to increase your weights with each set.
10. CLOSE – GRIP CURL
![close grip curl - myfitfreak](https://i0.wp.com/myfitfreak.com/wp-content/uploads/2020/07/Close-Grip-Curl-myfitfreak.png?resize=607%2C296)
- Hold a barbell properly with grip at your shoulder width such that your palms are facing upwards.
- Stand straight with your chest up and back straight.
- You can use a E-Z curl bar for proper contraction of muscles during this exercise.
- Keep your grip such that they are inwards from your shoulder level that is little inside to your shoulder level.
- Try to keep your upper arms tight to your sides and maintain this position.
- Begin the movement by bringing the barbell up towards your shoulders. Hold there for 1- 2 seconds and contract the bicep muscles properly.
- Slowly return to the starting position.
- Exhale while you curl the weight up and then inhale as you lower the weight down.
For Beginners – 3 sets, 12 – 14 reps in each set, 60 seconds of resting period between each set. Keep a weight load of 65 % of your capacity.
For Intermediate – 4 sets, 12 reps in each set, 75 seconds of resting period between each set. Keep a weight load of 75 % of your capacity. Maintain a weight so that after your 12th repetition it will be quite difficult to go with a 13th or 14th repetition. Make sure to increase your weights with each set.
For Advanced – 4 sets, 10 – 12 reps in each set, 60 seconds of resting period between each set. Keep a weight load of 85 % of your capacity. Make sure to increase your weights with each set.
11. HAMMER CURL
![hammer curl - myfitfreak](https://i0.wp.com/myfitfreak.com/wp-content/uploads/2020/07/hammer-curl-new-myfitfreak.png?resize=574%2C311)
- Stand / Sit on a bench firmly holding dumbbells in your each hands.
- Hold the dumbbells in a proper grip with your palms facing inward.
- Slowly lift one dumbbell up towards your shoulder, isolating the bicep and hold for a second there.
- Return back to the starting position and repeat with the opposite arm.
- Exhale while you curl the weight up and then inhale as you lower the weight down.
NOTE : You can also move both your hands upwards and downwards at the same time. Make sure to contract your muscles properly.
For Beginners – 3 sets, 12 – 14 reps in each set, 60 seconds of resting period between each set. Keep a weight load of 65 % of your capacity.
For Intermediate – 4 sets, 12 reps in each set, 75 seconds of resting period between each set. Keep a weight load of 75 % of your capacity. Maintain a weight so that after your 12th repetition it will be quite difficult to go with a 13th or 14th repetition. Make sure to increase your weights with each set.
For Advanced – 4 sets, 10 – 12 reps in each set, 60 seconds of resting period between each set. Keep a weight load of 85 % of your capacity. Make sure to increase your weights with each set.
12. PRONE INCLINE BICEP CURL
- Properly hang both your arms down holding the dumbbells with your palms facing out.
- For best results use an adjustable bench and keep an angle of inclination of 45 degrees.
- Bend the elbows and without moving them make sure to lift your arms up to reach your chest.
- Curl your wrists as much as you can to put a better contraction on both the biceps.
- Slowly bring the weight down and repeat the process.
- Exhale while you curl the weight up and then inhale as you lower the weight down.
For Beginners – 3 sets, 12 – 14 reps in each set, 60 seconds of resting period between each set. Keep a weight load of 65 % of your capacity.
For Intermediate – 4 sets, 12 reps in each set, 75 seconds of resting period between each set. Keep a weight load of 75 % of your capacity. Maintain a weight so that after your 12th repetition it will be quite difficult to go with a 13th or 14th repetition. Make sure to increase your weights with each set.
For Advanced – 4 sets, 10 – 12 reps in each set, 60 seconds of resting period between each set. Keep a weight load of 85 % of your capacity. Make sure to increase your weights with each set.
13. ZOTTMAN CURL
![zottman curl - myfitfreak](https://i0.wp.com/myfitfreak.com/wp-content/uploads/2020/07/Zottman-Curl-myfitfreak.jpg?resize=803%2C303)
- Properly hold a pair of dumbbells by your sides with your palms facing.
- Curl the weights up to your shoulders by keeping your upper arms still and turning your hands so your palms face up as you lift.
- Hold for 1 – 2 seconds at the top of the movement and slowly rotate your grip so your palms are facing downwards.
- Lower the dumbbells slowly back to the starting position using this overhand grip. Make sure to contract your muscles properly and slowly.
- When you bring the dumbbells close to your thighs again, turn your hands so your palms are in the starting position facing one another.
- You can do this exercise with both arms at the same time, or alternate movement of your arm.
- Exhale while you curl the weight up and then inhale as you lower the weight down.
For Beginners – 3 sets, 12 – 14 reps in each set, 60 seconds of resting period between each set. Keep a weight load of 65 % of your capacity.
For Intermediate – 4 sets, 12 reps in each set, 75 seconds of resting period between each set. Keep a weight load of 75 % of your capacity. Maintain a weight so that after your 12th repetition it will be quite difficult to go with a 13th or 14th repetition. Make sure to increase your weights with each set.
For Advanced – 4 sets, 10 – 12 reps in each set, 60 seconds of resting period between each set. Keep a weight load of 85 % of your capacity. Make sure to increase your weights with each set.
14. STANDING CABLE CURL
![standing cable curl - myfitfreak](https://i0.wp.com/myfitfreak.com/wp-content/uploads/2020/07/Standing-Cable-Curl-myfitfreak.png?resize=318%2C308)
- Stand straight with your feet firmly placed on the floor.
- Keep your back straight and keep your abdominal muscles firm.
- Curl the cable weight slowly upward toward the chest. Remember to move your forearm only, keeping your elbow pivot fixed.
- Hold there for 1 – 2 seconds.
- After that unbend the arms at the elbow to let the cable weight return the arms to the lower resting position. Contract your bicep muscles properly. Also maintain a proper focus while doing any of these exercises.
- Repeat this movement.
- Exhale while you curl the weight up and then inhale as you lower the weight down.
For Beginners – 3 sets, 12 – 14 reps in each set, 60 seconds of resting period between each set. Keep a weight load of 65 % of your capacity.
For Intermediate – 4 sets, 12 reps in each set, 75 seconds of resting period between each set. Keep a weight load of 75 % of your capacity. Maintain a weight so that after your 12th repetition it will be quite difficult to go with a 13th or 14th repetition. Make sure to increase your weights with each set.
For Advanced – 4 sets, 10 – 12 reps in each set, 60 seconds of resting period between each set. Keep a weight load of 85 % of your capacity. Make sure to increase your weights with each set.
15. ROPE CABLE CURL
![rope cable curl - myfitfreak](https://i0.wp.com/myfitfreak.com/wp-content/uploads/2020/07/Rope-cable-curl-myfitfreak.jpg?resize=377%2C377)
- Stand straight with your feet firmly placed on the floor.
- Keep your back straight and keep your abdominal muscles firm.
- Curl the cable weight slowly upward toward the chest. Remember to move your forearm only keeping your elbow pivot fixed.
- Maintain a V shape with the rope attached to the cable.
- Hold there for 1 – 2 seconds.
- After that unbend the arms at the elbow to let the cable weight return the arms to the lower resting position. Contract your bicep muscles properly. Maintain a proper focus while doing any of these exercises.
- Repeat this movement.
For Beginners – 3 sets, 12 – 14 reps in each set, 60 seconds of resting period between each set. Keep a weight load of 65 % of your capacity.
For Intermediate – 4 sets, 12 reps in each set, 75 seconds of resting period between each set. Keep a weight load of 75 % of your capacity. Maintain a weight so that after your 12th repetition it will be quite difficult to go with a 13th or 14th repetition. Make sure to increase your weights with each set.
For Advanced – 4 sets, 10 – 12 reps in each set, 60 seconds of resting period between each set. Keep a weight load of 85 % of your capacity. Make sure to increase your weights with each set.
16. CABLE FLEX CURL / OVERHEAD CABLE CURL
![cable flex curl - myfitfreak](https://i0.wp.com/myfitfreak.com/wp-content/uploads/2020/07/myfitfreak.jpg?resize=497%2C296)
- Stand straight in the center of two overhead pulleys and grab a gym stirrup in each hand.
- Raise your arms properly maintaining such a position that they are parallel to the floor.
- Keep your upper arms still and curl the stirrups toward your ears.
- Hold there for 1 sec- 2 sec and contract your bicep.
- Inhale as you return the stirrups to the starting position. Exhale as you flex your elbows.
- Repeat the steps.
For Beginners – 3 sets, 12 – 14 reps in each set, 60 seconds of resting period between each set. Keep a weight load of 50 % of your capacity.
For Intermediate – 4 sets, 12 reps in each set, 75 seconds of resting period between each set. Keep a weight load of 70 % of your capacity. Maintain a weight so that after your 12th repetition it will be quite difficult to go with a 13th or 14th repetition. Make sure to increase your weights with each set.
For Advanced – 4 sets, 10 – 12 reps in each set, 60 seconds of resting period between each set. Keep a weight load of 80 % of your capacity. Make sure to increase your weights with each set.
17. BAND CURL
![band curl - myfitfreak](https://i0.wp.com/myfitfreak.com/wp-content/uploads/2020/07/Band-Curl-myfitfreak.jpg?resize=380%2C382)
- Stand straight with both feet on resistance band holding handles long next to your sides with palms facing forward.
- After that slowly curl hands up to shoulders contracting your biceps and keeping elbows next to your sides.
- Hold there for a couple of seconds and then release arms back down to starting position.
- Repeat the process.
- Exhale while you curl the weight up and then inhale as you lower the weight down.
For Beginners – 3 sets, 12 – 14 reps in each set, 60 seconds of resting period between each set. Keep a weight load of 60 % of your capacity.
For Intermediate – 4 sets, 12 reps in each set, 75 seconds of resting period between each set. Keep a weight load of 75 % of your capacity. Maintain a weight so that after your 12th repetition it will be quite difficult to go with a 13th or 14th repetition. Make sure to increase your weights with each set.
For Advanced – 4 sets, 10 – 12 reps in each set, 60 seconds of resting period between each set. Keep a weight load of 85 % of your capacity. Make sure to increase your weights with each set.
18. SINGLE ARM CABLE CURL
![single arm cable curl - myfitfreak](https://i0.wp.com/myfitfreak.com/wp-content/uploads/2020/07/single-arm-cable-curl-myfitfreak.jpg?resize=407%2C306)
- Stand straight with your feet firmly placed on the floor.
- Keep your back straight and keep your abdominal muscles firm.
- Hold a single stirrup in your hand.
- Curl the cable weight slowly upward toward the chest. Remember to move your forearm only keeping your elbow pivot fixed.
- Hold there for 1 – 2 seconds.
- After that unbend the arms at the elbow to let the cable weight return the arms to the lower resting position. Contract your bicep muscles properly. Also maintain a proper focus while doing any of these exercises.
- Repeat this movement with the other hand.
- Exhale while you curl the weight up and then inhale as you lower the weight down.
For Beginners – 3 sets, 12 – 14 reps in each set, 60 seconds of resting period between each set. Keep a weight load of 65 % of your capacity.
For Intermediate – 4 sets, 12 reps in each set, 75 seconds of resting period between each set. Keep a weight load of 75 % of your capacity. Maintain a weight so that after your 12th repetition it will be quite difficult to go with a 13th or 14th repetition. Make sure to increase your weights with each set.
For Advanced – 4 sets, 10 – 12 reps in each set, 60 seconds of resting period between each set. Keep a weight load of 85 % of your capacity. Make sure to increase your weights with each set.
19. REVERSE GRIP CABLE CURL
![reverse grip cable curl - myfitfreak](https://i0.wp.com/myfitfreak.com/wp-content/uploads/2020/07/reverse-grip-cable-curl.jpg?resize=350%2C315)
- Stand straight with your feet firmly placed on the floor.
- Keep your back straight and keep your abdominal muscles firm.
- Hold the cable bar such that your palm should be wrapping the hold bar and facing towards the ground.
- Curl the cable weight slowly upward toward the chest. Remember to move your forearm only keeping your elbow pivot fixed.
- Hold there for 1 – 2 seconds.
- After that unbend the arms at the elbow to let the cable weight return the arms to the lower resting position. Contract your bicep muscles properly. Also maintain a proper focus while doing any of these exercises.
- Repeat this movement.
- Exhale while you curl the weight up and then inhale as you lower the weight down.
For Beginners – 3 sets, 12 – 14 reps in each set, 60 seconds of resting period between each set. Keep a weight load of 65 % of your capacity.
For Intermediate – 4 sets, 12 reps in each set, 75 seconds of resting period between each set. Keep a weight load of 75 % of your capacity. Maintain a weight so that after your 12th repetition it will be quite difficult to go with a 13th or 14th repetition. Make sure to increase your weights with each set.
For Advanced – 4 sets, 10 – 12 reps in each set, 60 seconds of resting period between each set. Keep a weight load of 85 % of your capacity. Make sure to increase your weights with each set.
20. BEHIND – THE – BACK CABLE CURL
![behind the back cable curl - myfitfreak](https://i0.wp.com/myfitfreak.com/wp-content/uploads/2020/07/Behind-the-Back-Cable-Curl-myfitfreak.png?resize=370%2C292)
- Attach a D-handle or stirrup to a low pulley of a cable machine.
- Grab the handle in your left hand, and step forward (away from the machine) until there is tension on the cable.
- Stagger your feet so your right leg is in front side.
- Curl the handle but do not allow your elbow to point forward.
- Contract your muscles properly. Return back to the initial position.
- Repeat the same steps with the other hand.
- Exhale while you curl the weight up and then inhale as you lower the weight down.
For Beginners – 3 sets, 12 – 14 reps in each set, 60 seconds of resting period between each set. Keep a weight load of 50 % of your capacity.
For Intermediate – 4 sets, 12 reps in each set, 75 seconds of resting period between each set. Keep a weight load of 60 % of your capacity. Maintain a weight so that after your 12th repetition it will be quite difficult to go with a 13th or 14th repetition. Make sure to increase your weights with each set.
For Advanced – 4 sets, 10 – 12 reps in each set, 60 seconds of resting period between each set. Keep a weight load of 75 % of your capacity. Make sure to increase your weights with each set.
I hope you got a clear picture now. So go ahead and follow the tips properly.
Maintain a healthy diet plan and workout schedule for 90 days and watch the change. All the Best !
Like this post ? Thank me by sharing it ! 💖
More from the Workout / Exercise Blog Section :
Beginners Guide, Top Chest Workouts, Reduce Abdominal fat
Want to explore more from other’s Blog Section ? :