TweetYour consistency will pay off. Some quick tips on biceps. Hand width helps target the focus. Wider grip more inner bicep, closer grip more outer. Also think about hand position, neutral keeps the focus balanced with bis and involves a little forearm. Pronate (think hammer curl ) more brachialis and forearm. Supination gives an even more intense contraction you will feel towards the inner peak. Lastly think about the position of your arms relative to your body. I try to incorporate a curl with the arms behind the body (think seated incline db curl), arms at your sides(any standing curl), arms out in front of the body(think preacher curl) and even arms overhead(sit at a lay pulldown station and curl the bar behind your head).
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