9. Exercises for Building Lean Muscle : Barbell Curls
Barbell curls stimulate every single fiber in both of your bicep heads. Get a straight bar, rotate your wrist externally and your biceps will tense much harder, especially their outer head. If your elbows or forearm start hurting, switch to an EZ bar which will let your wrist hold a safer, more natural position. Once you’ve reached muscle failure, you can do some controlled cheat curls, which will cheat through the concentric phase with some momentum to get the bar up, and then slowly but surely resist through the eccentric part of the movement. This ramps up your intensity like nothing else!