When biceps curls aren’t in someone’s programme ... Also, if your wrists hurt with a regular Olympic barbell, opt for an EZ bar instead. You may not be familiar with Zottman curls, but ...

You can probably do 10 reps of barbell biceps curls in about 15–20 seconds. But simply by doing them more slowly, you can increase that time under tension to 35–40 seconds. This forces your ...