This biceps curl variation will give you a massive pump
To absolutely blast your biceps, combine dumbbell curls with isometric holds.
Iso holds—holding the dumbbells frozen in a fixed, bent-arm position—will increase the time your muscles are under tension.
That helps “pre-exhaust” your muscles, and will lead to greater strength gains even with lighter weights and fewer reps, says Men’s Health Fitness Director BJ Gaddour, C.S.C.S.
Cycle through Gaddour’s 3-set series of seated “iso-go” curls, and you’ll also set your forearms on fire.
Directions: Perform iso-go bicep curls using an overhand grip.
Rest 1 to 2 minutes.
Repeat using a hammer grip, followed by an underhand grip.