Add 4 sets of the barbell bicep curl stack to the front end of a curl session. For more tips and routines from Samuel, check out our full slate of Eb and Swole workouts. If you want to try an even ...

Sit on a bench and hold a barbell with your palms facing up. Rest your forearms on your knees and lower the bar towards the floor as far as possible. Curl your wrist upward, pause, then slowly lower.