Why it's on the list: Hey, there's a reason the concentration curl fares so well on muscle-activation studies. One reason is that the torso position limits shoulder involvement, but another might be the mind-muscle connection many people report experiencing with this move. There is actually some emerging evidence surrounding the ability of the mind-muscle connection to help increase muscle growth.

Concentration Curl Variations for Biceps Growth:

In your workout: This is best treated as a light, strict move to finish off your biceps when you're already somewhat fatigued. Pick a weight just heavy enough that you're failing around 10-12 reps.

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