Get a barbell put 10kg on it (5kg either side if youre no mathematician),

do 35 curls (stopping when your arms are at 90deg to your body - i.e. half way through the curl) then on your 35th curl pause and do 35 reps of the second half of the curl, then do 35 full curls.

Yes it hurts, but it gives good arm definition.


(I dunno how well I explained that but I aint got any pics to show you...)

(Oh and I do it with 20kg but I dunno how strong u r!)