Your BEST Biceps Contraction Ever (PERIOD!!) – ATHLEAN-X™

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The key to getting bigger biceps is to be able to willfully contract your bicep muscle as strong as possible. In this video, I’m going to show you a technique that you can use in your biceps workout that will allow you to increase the strength of your biceps contraction more than you have ever felt before. By doing this in every biceps exercise every time you train your arms, you’ll start to see much more size gains in your bicep muscles.

The root of the effectiveness of this technique is that it strengthens the mind muscle connection between you and your biceps. If you cannot connect with a muscle you simply cannot develop it to its maximum potential. This is particularly common in the biceps. Many of us can’t get a strong enough contraction to get the biceps to respond to our training efforts. I have used a quick test in the past. I asked you to make a muscle with your arm and see if you could contract it so hard that it actually became uncomfortable.

If you are not able to do that, then you definitely need this advice. Beyond that however, it always helps to have a feedback mechanism for even the most advanced lifters so we could be sure that we were getting it right every time. With just one dumbbell and a band, you will see how easy it is to be sure that you are not just getting the strong contraction but you are maintaining it.

Take a resistance band and anchor it to a low point that is sturdy. With a dumbbell in your hand, grab the band as well and curl both at the same time. The strength curves of the dumbbell and the band overlap and create a greater overall challenge for your biceps. With the dumbbell, you are going to have the most tension in the midrange of the curl. With the band, you are going to have the most tension at the end of the movement.

Given that you are supposed to be contracting the arm as hard as possible at the top, the band will give you that little extra feedback that allows you to feel that happening. But here is where it gets even better. Before lowering the weight back down, step backwards to increase the tension on the band even more. You should be able to feel an increased contraction and one like never before. Be sure not to let the dumbbell drop down at all while doing this. This will guarantee that you are maintaining the strength of the contraction that we are after in the first place.

This tip takes just seconds to do and it will go a long way towards ensuring that you get the strength of contraction necessary to see maximum biceps gains every time you train them. If you are looking for a program that puts the science back in strength and shows you the best ways to get the most out of all of your workouts, head to and get the ATHLEAN-X Training System.

For more bicep workouts and exercises for your biceps, be sure to subscribe to our channel here on youtube at

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