Muscle Group: Biceps

Rich Piana performed this movement every night during his feeder workouts. He used 15-pound dumbbells in each hand and would rep out 100 curls at a time with a hammer style variation. Kneeling Curls hit the biceps with less ability to cheat since momentum is limited.

Grab a barbell or a pair of dumbbells with an underhand grip, and space your hands so that they are shoulder-width apart. Now kneel down.

Curl the bar up with a wide range of motion and bring it up as high as you can, have your elbows close to the body and keep them still. Really squeeze hard at the top for an extreme contraction. Lower the weight again until your arms are back on your thighs. This should be a high rep range exercise. We are going for massive pumps!