"Everyone knows a basic bicep curl, but for me, it is very important to monitor the technique so as to not build any bulk" Lysacek says. To shy away from hypertrophy (muscle-size) training, reduce the reps and up the weight. This builds strength without bulk.
Start with a 25-pound dumbbell in each hand by your sides. Slowly curl up for three seconds. Hold for a second at the peak, and then slowly lower down for three seconds. Do not allow your elbows to move or swing your arms. "I don't go for muscle pumping. Instead, controlled movement," says Lysacek. Try three sets of 4 reps each.