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For a lot of people, this will leave you with no exercises left to work your biceps. The biceps are a muscle group designed for slower movements, and so a slower rep cadence seems sensible. They are at their strongest when at roughly a 90 degree angle. This also places much less stress on your wrists. As I mentioned earlier, people often see barbell curls as a compound movement. So why treat the biceps any different.

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I've always been quite interested in volume. Also, the reason this variation of the bench press hits your triceps, is because your upper arms are tucked close to your body. Different muscles are designed for different things. I also don't agree that you shouldn't use momentum to lift the weight.

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If you're blasting out 20 sets for your biceps now, imagine what you'll need in 10 or more years time. Changing the positioning of your elbows on a regular basis will ensure that you work all of the heads of the triceps. Some, such as myself, don't grow unless they use very high volume. Effectively, you're performing a bent over row, but using the biceps to move the weight. Once again, in order to fully develop the triceps, each of these heads must be given the appropriate amount of attention.

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Description: The definition of a compound movement is an exercise that uses more than one muscle group to assist the lift. This places a lot of stress on your wrists. They are at their strongest when at roughly a 90 degree angle. Grasp the bar using an underhand style shoulder width grip. Doing so would be going against your body's natural reflex. For average teenagers who have been training for years, I suggest using sets for both biceps and triceps individually. To maximally develop the biceps, both of these must be given equal attention. The brachialis is another part of the biceps. You should also consider that your biceps are at their weakest when fully extended.
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