Here’s the problem. You work out diligently, pounding away at the circuit and free weights. You’re in good shape, but one muscle group doesn’t respond – your biceps. They’re hard, but not growing. Try this less-is-more option.
Women have tried for years to convince us that focused effort is more productive than flailing away for all you’re worth. The same is true for your workout. Here’s how to be more effective than those guys at the gym who snatch at big weights, straining and wheezing and accomplishing little.
Add one-fourth repetition to a biceps preacher curl. The lower part of the curl is where most men are weakest, and that can limit the effectiveness of the exercise. The extra movement will put your muscles under tension for a longer time, which is crucial for muscle growth.
Sit at a preacher bench, rest your upper arms on the pad, and lower the barbell in an underhand grip until your elbows are nearly straight. Without bouncing at the bottom of the move, slowly curl the weight a quarter of the way up.
Pause for a moment, then lower the weight back to the bottom position, then curl it all the way up.
This entire sequence counts as one repetition; do anywhere from six to 10 of them per set. You may have to use less weight at first, but the strength you'll build will have you lifting more in your other biceps exercises.
Remember that you muscles grow when you rest. It’s easy to cheat with heavy weights, snatching at them and using momentum rather than muscle strength, but you won’t get the results you want. - (William Smook)