This is literally one of the ONLY times I'll tell you that you have to curl in the squat rack...I give you special permission (it's necessary for this exercise).

This combination exercise focuses on time under tension (which is key for muscle growth), using a standing barbell curl (isolation exercise) alternated with a bicep-focused chin-up (compound exercise).

The trick is, you're going to be alternating reps of each exercise back and forth, causing activation of a different set of fibers on each rep, with a focus on maintaining tension in the biceps through the entire set.

This alternating rep strategy is what I call an "In Set Superset"...and it works GREAT for building mass, especially when used with a focus on muscle tension.

Set up the J hooks in the rack at about shoulder height and put a fairly light to moderate weight on the bar. The temptation with bicep training is to always go too heavy. This very easily can cause you to lose tension in the muscle as you use momentum to complete the rep.

Go light and focus on a hard contraction in the biceps.

When you come to the top of the rep, bring the bar back and set it on the hooks. This is the toughest part to maintain tension in the biceps so be sure and focus on that while you're transitioning.

Once the bar is on the hooks, take your feet off the ground and lower yourself down. If you're not strong enough to full chins, no problem...just keep your feet on the ground and use your legs to help spot yourself as much as is necessary.

Come back up, keep your torso vertical and keep your face close to the bar. This will focus the load on the biceps.

When you come to the top, set your feet back down and do another rep of the barbell curl.

Keep going in this fashion, alternating reps of both exercises.

Perform as many reps as you can, until you get close to failure on one or both of the exercise. Your biceps will have a MONSTER pump at this point. The continuous tension in the biceps prevents blood from flowing out of the area.

This is similar in concept to Occlusion Training, where you tie a band or wrap around your upper arm to physically prevent blood from flowing out...the idea of which is to trap waste products of muscle contraction in the area. This, in turn, is known to produce a significant anabolic response in the local muscle tissue.

In this exercise, you're achieving that goal and you're doing it with a heavier, compound exercise for the biceps, for greater growth stimulation.

But yes...it does require you to curl in the squat rack...there's no helping that.

I've got the video of this exercise posted on my YouTube channel here...

Want more arm training like this? Check out "The Best Arm Exercises You've Never Heard Of"