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
Tip: The Stretch That Accelerates Gains
Here are six stretch-lift combos that'll help you build muscle faster.
Tip: Do Just 4 Intense Workouts Per Week
Sure, you can train more often than that, but here's why you'll make better progress limiting the tough workouts to four a week.
Tip: Do the Strip-the-Rack Press
For big, strong, and healthy shoulders, scrape the rack. Here's why and how to do it.
The Four Types of Movements
Simple adjustments to both your style and speed of training can take you closer to your goals, whether you're an MMA fighter or a powerlifter.