Tip: Try the Iso-Dynamic Contrast Curl

Stimulate new biceps growth by holding the weight at 90 degrees for 20 seconds, then performing curls until failure.

  1. Pick a weight you could curl for 15 reps.
  2. Curl the weight to the common sticking point, right around 90 degrees of flexion. Squeeze the dumbbells as hard as possible to create an irradiation stimulus and improve muscle fiber recruitment. Hold that squeeze for 15-20 seconds.
  3. After the hold, perform curls for 8-12 reps, or to technical failure. This creates tons of metabolic stress, mechanical tension, and improves the mind-muscle connection to build bigger, stronger biceps. Do three to four sets twice a week.
Eric Bach is a highly sought-after strength and conditioning coach, located in Colorado. Eric specializes in helping athletes and online clients achieve optimal performance in the gym and on the playing field. Follow Eric Bach on Facebook