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What is the Best Bicep Exercise

Q: What are the best exercises for biceps?

A: Focus on the exercises that provide the maximum amount of contraction at any given position of the movement (especially in fully contracted or locked out positions).

My first choice would be to use machines such as Nautilus or Hammer Strength. They are perfectly designed to provide "Maximum Muscular Contraction".

If you choose to do Barbell-curls, make sure you place yourself in the right position to avoid creating momentum or less than maximum contraction to the biceps. You can do that by taking a shoulder width stance and using a medium grip. Don't throw your shoulders to far back while lifting the weight into the fully contracted position. Make sure your rep speed follows a 4 second positive and a 4 second negative. This is very important as it will remove the momentum and create a very strong contraction.

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