Whenever attempting an exercise for the first time, it’s always a good idea to start small and work your way up; I like to call that the beginning stages, and once you have conquered the beginner exercises, it’s only right for you to move on to the intermediate biceps workouts.
Well, how do I know if I’m ready to move on from the beginner biceps exercises? I thought you’d never ask! LOL
You will know that the time has come for you to move on to an intermediate workouts because training will become a lot easier and your muscles will no longer respond as they once did; (i.e., you won’t be as sore or tired after workouts). That’s usually a tell-tell sign that it’s time to “pump up the volume!”
Begin adding these exercises to your workout routine to assist you in moving on to the next level with strength and size.
Intermediate Biceps Exercises:
Overhead Cable Curl:
***This biceps exercise will work the peak of the biceps.
Adjust the weight on the two pulley machines so that the weight is the same.
NOTE: The lifts 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-width apart and your arms fully extended from your shoulders.
Curl your arms inward until your biceps are touching your forearms. Hit this position while squeezing your biceps.
Uncurl and extend your arms back to the start position.
Stretch your biceps as much as possible during the exercise as well as in-between exercises.
Repeat for a total of fifteen reps (3x).
Related: The Benefits of Yoga: Effective Beginner Yoga Exercises
Reverse Barbell Preacher Curl:
***This exercise will work the outer head of the biceps and the forearms.
Using an EZ bar, hold the bar shoulder-width apart while standing at a preacher bench with your arms extended down in the front of your body while holding the bar (this is your start position).
NOTE: Make sure that your palms are facing downward.
Curl the bar to shoulder height (your palms facing outward).
Lower the bar while fully extending your arms and biceps back to the start position.
Repeat for a total of fifteen reps (3x).
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 with your arms extended at your sides.
NOTE: Be sure to keep your elbows close to your body.
In the start position, your arms should be rotated so that your palms are facing outward and the elbows are pointing back.
Curl the weights to shoulder height, so that now the palms are facing the shoulders.
Rotate your wrist so that your palms are facing away from your body. Uncurl your arms so that you finish with your palms facing backwards extended at your side, and your palms are facing outwards.
You should now be back at the start position.
Seated Close Grip and Wide Grip Barbell Curl: wide grip will work the inner biceps; close grip will work the outer biceps.
Sit 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.
Curl the barbell up to shoulder height. Keep your biceps stationary while completing the curl.
Uncurl your arms while extending back to the start position.
Standing One Arm Cable Curl: this biceps exercise will hit the overall head of the biceps.
Holding the cable with your right hand, turn so that your back is to the pulley machine.
NOTE: Feel free to place your left hand on your hip to keep your balance.
Your elbow should be close to your body, palm facing outward and your arm fully extended at your side.
Extend your arms down to the start position.
Repeat for a total of fifteen reps (3x).
NOTE: In all of the biceps exercises try to squeeze at the top of every movement and stretch the biceps at the bottom of every movement.
***It doesn’t matter if it’s a beginner, intermediate or advance exercise, stretching in-between is key when building any muscle.
You may also like: Beginner HIIT Exercises that Work: Get Your Blood Flowing and Adrenaline Pumping
