I want to show you my current fave bicep movement.

It put a lot of meat on my arms this year, and feels great on my elbows.

It's called the Meadows Curl.

Named after the great John Meadows, may he rest in peace.

If you want to try it for yourself;

Lean against a preacher curl bench, or 45-degree back extension pad.

Support your elbows against the pad.

This forces your biceps to do the work.

Keep your upper arm in line with your torso.

Curl up. Go all the way down under control.

Use less weight than you do for normal curls.

Here's an 'unlisted' YouTube video of me doing them - Meadows Curl

If you want to grow your biceps, give them a go and tell me what you think.

- Matteo

btw: if you want a more complete guide to building bigger pythons...