This is awesome if you have problems feeling your biceps when doing curls. Why is that important? Because there's a strong correlation between feeling a muscle when training it and the growth you get.
In fact, when someone has a lagging muscle group, the first thing I want to work on is his or her capacity to feel that muscle when training it.
My favorite method to do that? The stato-dynamic pre-fatigue method. Sounds complicated, but it's just doing one long isometric hold before your regular reps.
You'd focus on contracting the target muscle as hard as you can. The position of the hold should be the one where you naturally have the most tension. For a free-weight curl, this is at the mid-range position, or when the forearm is parallel to the floor.
I go with three work sets using this method. Use it with any standard curl, reverse curl, or hammer curl variation.
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