4 Exercises for Bigger Biceps | IFBB Pro Romane Lanceford

Exercises
If you want your arms to grow you’ve got to put them first. This biceps workout includes 4 of IFBB pro bodybuilder Romane Lanceford’s best tips for adding size and mass to your arms.
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| IFBB Pro Romane Lanceford’s Bigger Biceps Arm Workout |
1. Cable EZ Bar Curls: 3 sets, 10 reps
2. Alternating Dumbbell Curls: 3 sets, 8-10 reps
3. Incline Dumbbell Curls: 3 sets, 8-10 reps
4. 21’s EZ Barbell Curl: 4 sets, 7/7/7 reps

| EZ Bar Curl |
You can use the EZ-bar or barbell, whichever you prefer, but the goal here is to make the biceps do the work with minimal involvement from anything else. Also, don’t think about the weight. You’re not training for power. This is about the pump, so focus on the contraction and the stretch of each rep.

| Incline Dumbbell Curl |
Incline curls really help you focus on the biceps without much opportunity for cheating. Your first 2 sets are straight sets. That third set is important because it’s a dropset. Once you reach failure, which should be around 10 reps, drop down to the next pair of dumbbells and keep going until failure again.

| 21s – EZ Bar Curl |
Start with seven half reps covering the bottom half of the ROM, then go right into seven more reps over the top half of the ROM. Finish with seven full-range reps, for a grand total of 21 reps.

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