This bicep workout utilizes compound movements – this means you will perform one exercise immediately followed by a second exercise. IE: You perform traditional straight bar curls, then immediately pick up a zigzag bar and conduct reverse curls. Although you have actually performed two sets, you have not rested in between these sets and it will only count as one set for our purposes below. So here we go.
Hammer Curls with Dumbbells followed by Traditional Curls with Dumbbells: (Conduct 4 sets, 8-12 repetitions) Standing for both exercises, you will target the same number of repetitions for both movements, but you will be using a lighter weight on the chase movement (traditional curls) because your biceps will be fatigued from the first exercise (hammer curls). So have both sets of dumbbells at the ready before you start the exercise. You want to move immediately from one exercise to the next. Then you can rest.
Standing Barbbell Curls followed by Zigzag Bar Reverse Curls: (4 sets of 8-12 reps) Again, have both bars at the ready before you start. Do palms up curls followed by palms down curls. You should notice an interesting phenomenon – that your arms are fresh and strong for the second movement. This is because they work the muscle entirely different – and that’s why it’s important to perform curls with different hand positions – to thoroughly work the muscle from every side.
High Rep Standing Dumbbell Twisting Curls followed by High Rep Zigzag Bar Reverse Curls: (4 sets 15-30 reps) Starting with the dumbbells at your sides, thumbs forward in the hammer position, slowly raise the weights rotating your wrists 90 degrees throughout the movement and finish with your palms facing the ceiling, then grab the zigzag bar and bust out another set of high reps – palms down. You will be using light weights, but don’t cheat yourself, go to absolute failure and burn those biceps.
NOTE: Another way to conduct compound movements is with “high lows.” This is where you conduct the same exercise but with two different weights – one, half the weight of the other and you can go from light to heavy or heavy to light.