I was asked the other day, "If I could only do one exercise to build up my biceps, what exercise would I pick?" Normally I'm not an advocate of isolation exercises. Isolation exercises only work one joint and are often not a functional movement. For example, the leg curl is an isolation exercise. First, this exercise will only work the hamstrings. Second, throughout the day rarely do we ever just sit down and kick our legs. The same is similar with biceps curls. However, the more I thought about it there is an exercise that will maximize the biceps output.
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