Start by performing five full-range reps followed immediately by a five-second iso-hold in the bottom position with your upper arm approximately parallel to the floor. From there, go straight into four more reps followed by a four-second iso-hold. Then three, then two, and one. After the last rep, lower down as slowly as you can.
Once you can complete the countdown from 5-to-1, either add weight or try starting at six reps and working your way down.
If you understand your opponent, you can manipulate him and win the battle. Similarly, if you understand why weight lifting builds muscles, you can control those babies and make them do your bidding. Muscle Master Christian tells you how.