This is good, too, a little twist on standing barbell curls. But it also needs a partner and works best with a curl bar. Have your partner stand behind you and push your elbows slightly forward, just the way a Weider Arm Blaster would

have (I'll to put a picture link in. I hope this works. ).

The principle behind the Arm Blaster was basically sound -- keeping your elbows from dipping back (the most value-robbing maneuver you can do when curling) and the weight out in front of you. With a partner using his hands to substitute for the Blaster, he can also help you balance so you can focus completely on those machine-like movements. (Let's see if the picture works.)

I always liked alternating dumbbell curls lying on an incline bench. Maybe it's just that picture of Arnold doing them that got me hooked.

I train Back with Biceps....Supersets. 1) seated rows and straight bar 4x20 each. 2) lat pull downs and preacher 4x20. 3) assisted pull ups and hammer curls 4x20...

1. hammer grip vs normal grip for standing, sitting, incline singles(my recent favorite)
2. 21's for intensity
3. lying flat on a cable row with a tbar (back cant move).
4. sitting upright on a decline bench opposite (back cant move).

i keep really strict form and dont "swing"except for 21's or negative movements

With my body chemistry, Standard BB Curls are the most effective in throwing on mass. Next on the list would be Hammer Curls to get a full round look to the BIcep. Remember, not not exceed anything over 3 exercises for biceps due to the fact that they get recruited through back. Keep it simple and your arms will grow. As far as isolation exercises, you can throw those in there if you'd like, but if your looking for mass stick with the basics.

Go on www.lgsciences.com Forum there. I had posted a GREAT Bicep workout plan there. It will be located under "Training" and the name of my post is called "Building Bigger Biceps."

The best way to build that big or bigger bicep is to incorporate a few different types of curls in your workouts that will train each muscle(s) in different ways. Remember, the term biceps really refers to two different muscles which are long head and short head.

This posting that I made will hopefully help you out!