Okay, so we introduced a biceps exercise last week, too.

What are you going to do, smack us? Ha, you can't! Your arms are still too sore from doing Gironda Perfect Curls!

We ain't exactly chimps here.

And in order to keep your arms numb, we've chosen to highlight One-Arm Barbell Eccentric Scott Curls.

We learned this one from Charles Poliquin, and while the name pretty much explains the movement, it still deserves some explanation.

The key of course is using a barbell instead of a dumbbell. The width of the bar makes it extremely awkward and forces you to use your supinators to keep the barbell steady and parallel to the ground.

Simply lower the bar with one arm over an 8-second count. Pause briefly and use the free hand (if you don't have a training partner) to complete the concentric, or lifting part of the motion.

One-Arm Barbell Eccentric Scott Curls
One-Arm Barbell Eccentric Scott Curls
One-Arm Barbell Eccentric Scott Curls

Poliquin, ever the masochist, recommends doing 8 sets of 3 with 2-minute rest periods in-between sets.

Be prepared for extreme soreness!