shepard/james

Make the dumbbell heads touch during the set, and try to push the dumbbells together – while at the same time squeezing and contracting the biceps. Pushing the dumbbells together really helps to enforce this. At the top of the lift, pause for a second before beginning the eccentric (lowering) phase. A great way to extend the set once you fatigue is to change the force angle by moving the elbows further back and shortening the range of movement. This will allow you to get a few extra reps. –Michael Warren