THE BASICS
Rest 45–90 seconds between sets. The less you rest, the more intense the next set will be.
Perform a warm-up set of dumbbell preacher curls prior to your working sets.
SETS 3 REPS 10–12, 21
Sit down on a preacher bench holding a pair of dumbbells. Extend your arms against the pad, but don’t lock them out. Curl the weight up slowly. Squeeze your biceps hard for a beat once you’ve reached the top, then slowly lower the dumbbells back to the starting point until you feel a stretch.
On the last set, do 21s: the first seven reps are for the top half only, the next seven are for the bottom half, and the final seven are full reps.
