The biceps are widely regarded by serious weight lifters as ‘vanity’ muscles, since relative to the other muscles in the body they perform a very specific and limited job. Other muscles such as the hamstrings, deltoids, lats or glutes are used extensively in compound exercises, but biceps are almost incidental to such major exercises such as the squat or dead lift, and get plenty of exercise when done in a power clean or bench press. However, across the world, hundreds of thousands of people focus on the biceps, curling away like mad before mirrors, seeking to gain bulging biceps like Arnold Schwarznegger. Since everybody insists on doing this exercise despite its limited benefits to strength, power, or explosiveness, it’s at least worth trying to do correctly.