For such a relatively small muscle, the biceps attract a lot of attention. Just about every exerciser—and especially bodybuilders—wants bigger, harder, fuller, more peaked biceps, and a lot of lifters’ self-esteem is directly linked to the size of their arms.

As such, many exercisers dedicate loads of time and energy to training their biceps. Endless sets of every type of curl imaginable, 21s, drop sets, supersets, lengthened partials, burn reps, myo-reps—they use all these methods and more to sculpt the arms of their dreams.

You’d think, then, that everyone who lifts should have awesome arms. But look around most gyms, and you’ll see this ISN’T the case.

Sadly, despite all that time, effort, and perspiration, many exercisers are frustrated with their lack of progress. It’s not that the

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