Cambered-bar preacher curls: 4 sets of 10-12 reps
Seated alternate dumbbell curls: 4 sets of 10-12 reps
Concentration curls: 4 sets of 10-12 reps
* Sideways one-arm dumbbell preacher curls: 4 sets of 10-12 reps
Reverse cambered-bar preacher curls: 4 sets of 10-12 reps
* about Sideways preacher curls, read below:
"Larry Scott told me about sideways one-arm dumbbell preacher curls when
I first turned pro. I tried them, got tremendous results, and I've been
using them ever since. Sit or stand sideways in relation to a preacher
bench. This locks your arm in position, away from your body. I also
supinate each rep, which tends to pull the dumbbell even farther away
from my body."
--Mike Matarazzo
