Nobody I know wants big biceps...yeah...right.

Even though the majority of bicep mass is built with heavy compound movements like rows and chins, you DO need some direct biceps work with isolation exercises for maximum mass and development.

That's where this 3-exercise combination comes in.

If you're not familiar with Positions of Flexion training by Steve Holman, essentially the idea is to target the muscle in three specific positions: stretch, mid-range and peak contraction. This works the most fibers in the target muscle for full growth stimulation. It's extremely effective in that regard.

Normally, you would use three separate exercises to target these positions.

With this tri-set, you're going to utilize changes in body position to achieve the exact same effect, targeting different aspects of the biceps without ever setting down the weight.

It's very challenging and very effective!

You'll need a light to moderate pair of dumbbells for this combination. I'm using 30 lb dumbbells for this.

The first exercise is the Incline Dumbbell Curl.

Now, instead of sitting on the seat of the bench, set your feet on the seat and sit about halfway up it so that your upper back is hanging over the end of the bench. This allows for greater stretch in the biceps by allowing you to get your shoulders back.

Feel the stretch at the bottom, then curl up.

Keep your palms facing forward during this entire exercise, especially at the bottom. This supinated position (palms forward) is necessary for maximum stretch on the biceps.

Perform 6-8 reps or until another good rep is no longer possible (not to failure...just short of it).

Go directly to the second exercise without setting the weights down...Dumbbell Curls.

In this case sort of seated and sort of standing...you'll be still in contact with the bench but with your feet on the ground.

This is your mid-range exercise.

Perform alternating dumbbell curls...i.e. one arm at a time. Doing these one arm at a time allows you to put more neural drive into that one arm. You can do both at the same time, if you like, however I find I'm able to do "better" curls in this situation by focusing on just the one arm at a time.

Repeat on the other arm.

Once you get close to hitting the wall on this exercise, its on to the third exercise...Concentration Curls.

These are targeted for the peak contraction on the biceps.

Bend forward at the waist and perform "hanging" Concentration Curls, meaning you're not bracing your arm on anything.

Go for a HARD squeeze in the biceps at the top of every rep.

Alternate arms.

Push THIS exercise to the point of failure to really finish off your biceps.

When you're done, you will have hit each of the three major tension positions for the biceps without ever setting down the weight.

It's intense and very effective for bicep development!

I've got the video of this technique posted here.

Want more arm training info like this?