Mistake 7: Not varying the stimulus
Most people train their biceps and triceps with a familiar set of equipment: dumbbells, EZ bars, barbells, and cables. And although those are great, you can unleash a different stimulus on your arms by using other tools in your training.
For example, use thick-handled dumbbells or barbells to boost your neural drive and activate more musculature. If thick-handled weights aren’t available, use fat grips or wrap a small towel around the handles.
Also, use bands to explode past sticking points. During the bicep curl, for example, you engage the biceps more toward the top half of the movement than the bottom half. By using a band, you can better match the strength curve of the bicep curl, because the resistance will be easiest at the bottom (when the muscle is fully stretched) and get more difficult as you rise.
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