26\ BENT-OVER PLATE CURL 3 SETS OF 12 REPS

Holding a weight plate, bend forward and rest your head on a bench or wall ( A). This will increase the tension in your biceps as it stops you from using momentum to lift the weight. Curl the plate up toward you, stopping just short of your chin, and squeeze your biceps hard at the top for two seconds ( B). Return to the bottom position under control.