The Hypertrophy coach special

Training the biceps starting in the shortened position, finishing fully lengthened.

Position 1: Elbows cock, bentover, double concentration curl (8) reps

Position 2: Elbows pinned at ribs, curl (8) reps

Position 3: Drag curl, MUST keep the elbows behind the torso. Think curl hand to armpit. If you curl and the elbow comes forward, you are lazy, and its wrong. (8) reps

* 4 full rounds