1. To get a better contraction in the biceps, use a fat grip attachment, or just wrap a towel around an EZ-curl bar or straight bar.
  2. Now use different ranges of motion within the same set, including partial reps:
  • 8 reps – full range of motion
  • 8 reps – half range of motion
  • 8 reps – partials only in the bottom portion of the curl

Related:  The 10 Best Biceps Training Tips

Related:  Bodybuilder Biceps, Powerlifter Triceps