Start with a weight you can curl for about 6 total reps. Immediately, drop the weight 10 pounds and perform 8-10 reps. Drop the weight one more time for 5 lbs and do an additional 8-10 reps. Look for a full stretch at the bottom of the movement. This will ensure as much blood flow to the area as possible.
Pick a weight you can curl for 10 reps. both arms will be alternating.
Sitting down, perform 20 half curls down to your lap and up to the peak of contraction. Remember to keep the elbows tucked back, this will ensure that the shoulders do not assist the movement.
*These 3 exercises are performed back-to-back for 5 sets, with a minute rest in between sets. Let me know the results you get from this insane bicep blaster workout. It’s one of my favorites!