Stand in front of a mirror, taking in each hand dumbbell. Follow alternately lifting dumbbell on each hand. Make sure that your back is straight, and the body was smooth, without any pendulum motion during exercise.
Use the E-Z post. Stand in front of a mirror in the same position as in the previous exercise. Do lifting barbell biceps, making sure that your back remains straight and the body did not move. This and the previous exercises are performed with average weights - for them you heat the biceps and ligaments to complete the following exercises mining.
Get behind the bench by Scott. The uniqueness of this bench is that it completely isolates the biceps, making it virtually impossible to cheating. Pick up EZ bar and perform upgrades on the biceps, while using the maximum weight with which you can do ten repetitions. Using EZ barbell will allow you to reduce the load on your wrist and help you give full attention to the exercise.
Follow alternate lifting dumbbell on an incline bench or on the bench Scott. Use as heavy weights as possible. Use a weight with which you can perform eight to nine repetitions.
Finalize the study of biceps workout with a barbell in a standing position. Because your biceps already downloaded, for example small cheating, namely pendulum motion hull, but no more. Make three or four approaches to capacity, finally downloading biceps.