Building Better Biceps

+ Do chin ups!

correct form is essential on all exercises for good results and injury prevention

I find that performing standing free weight BB / D-B Curls, that standing with one foot in front of the other (like a narrow lunge stance) greatly helps reduce the amount of momentum that can be produced. Also performing each rep in zone training style, whether it be in halves or thirds, more contractions of the muscle can be produced per unit of time with this methodology, moreover the tension will consistent with zone training, were as the same can not be said when performing the movement through a full range of motion.

My favorite sequence is performing...

8-10 partial reps in the mid 3rd of the movement (the hardest zone).

then take 3 deep breaths.

then 8-10 reps in the top 3rd of the movement.

take another 3 deep breaths.

and then 8-10 reps in the bottom 3rd of the movement. (the easiest zone).

By the time you get to the bottom 3rd zone of the movement, which is the easiest zone, it will feel just as heavy/taxing as the mid 3rd zone, which is the hardest zone.