Serve the platter

A lot of people ask me how to get great tone in the biceps - not build, but tone. For that I say, you shoulda' been a waiter. Try this technique after completing your regular bicep routine (e.g. preacher curls, 21s, unilateral bicep curls), and feel the burn.

Muscles Worked: Biceps
Time to Complete: 6 minutes
You will need: A bar bell or 2 dumbbells

1. To start: Stand tall with feet shoulder width apart, shoulders back & chest up, arms at sides.
2. Grip the barbell or dumbells with an underhand narrow grip (elbows in line with shoulders)
3. Bend at the elbow to 90 degrees (forearm parallel with floor and ceiling)
4. Now, push slightly forward through the bicep, as if you were "serving a platter." The movement should be relatively small, repeated 15 times for a complete set
5. Lower arms and release weight, rest 30 seconds then repeat the set 2 more full times