With biceps, much of the work should include a very forceful squeeze at the end of each rep. The hard flex will drive blood into the muscle.
The incline concentration curl is great for hard contractions. Just push the dumbbells together and squeeze the heck out of them.
related posts
Freaky Strong Calves: The Workout Program
If this five-step calf training program doesn't work for you, then you're just not trying hard enough. Check it out, if you dare.
Dr John Rusin February 15
Tip: A Common Mistake That Kills Your Gains
We all do it, but we'd make a lot more progress if we didn't. Check it out.
Paul Carter July 5
3 Mind Tricks for Hitting New PRs
You'll never hit that PR if your mind isn't in the game. Here's how to trick your brain into blasting big weights.
Tony Bonvechio February 14
6 Signs You Need to Change Exercises
Don't let yourself become immune to training. Here's how to tell when you need to change things up, plus some smart ways to do it.
Charles Staley September 13