With the right plan and the right discipline, you can get seriously shredded in just 28 days.Read article
Building bigger biceps means placing them under as much tension as possible, and you’d be hard-pressed to find an exercise that does this as effectively as the one-arm cable preacher curl. It’s a unilateral move that promotes balance across your arms by isolating each bicep, and adding the preacher bench only makes it more challenging. It holds the upper arm in place to focus all stress on the biceps. Substituting a cable for a dumbbell ensures constant tension on the target muscle throughout the range of motion, making this a perfect finishing move for sculpting bigger and better arms.
Follow these instructions to put a hurting on your biceps (in a good way, of course):
Contract your biceps as hard as you can, curling until your hand nearly touches your shoulder.
WHERE IT HITS: Biceps Brachii
WHEN TO DO IT: Late in your biceps workout, after heavier barbell and/or dumbbell curls
HOW TO DO IT: 3–4 sets, 10-12 reps