Biceps and form.

A few good ways to improve your form are to eliminate movement in parts of the body that you aren't working on... Common sense right? But you might not even realise how much just performing an exercise while standing can give you more leverage.

I'll take dumbell curls as the most obvious example. We have all seen it in the gym or are guilty of it ourselves. I wont lie, i'll swing that weight up like i was pulling my hand out of a bear trap, but only if i was going all out on the last reps of the last set to absolutely finish that muscle off. Everything before that is as strict as possible. With curls there are many variations you can do. Everybody has their favorite. Some of the more intense are seated curls with a Barbell or dumbell, reclined dumbell curls are very intense. Spider curls with a ez curl bar are one of my favorite, the pump you get off these is even more intense because of the body position. With any of these exercises, dont cheat yourself out of growth! Go all the way down! This hits the bicep all the way down to the inside of the elbow. Giving you a longer more fully developed bicep.