My best advice for biceps involves a low pulley machine. Set it at its lowest setting. Lay down on your back and get the bar in position to do curls. Keep your elbows on the ground. The machine keeps a constant tension on your muscles through the full rep, and laying on the floor prevents you from using your upper body to help. Go slow and concentrate on the squeeze. You can alternatively lift your elbows from the floor, taking the bar to your chin to get an even tighter squeeze on your biceps.
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