Here is MP Coach Michael Ray Garvin demonstrating an exercise that will help bring more explosiveness to your upper arms and effectively work your biceps out harder than with just traditional curls because of what’s typically referred to as increased time under tension.

Also known as Alternating Dumbbell Curls, Zottman Curls are a great way to build added strength in the biceps. In addition, this exercise is particularly effective at hitting the forearm muscles more than other traditional bicep exercises.

For more tips and exercises like this, check out our MP45 Workout Program. We’ll tell you step-by-step what to do for every workout for a riveting 45 Day Challenge that will test your character and your grit, and get you in the best shape of your life.