When training biceps many people complain that the only pump they get is in the forearms. This is usually the result of a bad habit whereby the lifter performs curls by not only flexing at the elbow, but also the wrist. By doing this, much of the work is transferred from the biceps to the forearms flexors, which leaves the upper arms under-stimulated and the forearms cramped and over-pumped.

One very effective solution to this problem is to keep the wrists cocked back while performing all curling motions. By doing this the forearms are largely unable to engage during the lift, forcing the biceps to do the majority of the work. While this may mean using less weight for your curls, the greater stimulation to the biceps will cause a greater number of muscle fibers (in the bis) to fire, leading to far more efficient hypertrophy in the intended target muscle: the biceps!