Long Live Concentration Curls
Hardcore disciples of “functional training” love to bash isolation exercises for their lack for real-world carry-over, and the classic concentration curl is as isolating as it gets, what with upper-arm movement restricted by the inside of the leg. But in the real world, both guys and girls like to have bigger pipes, this would make the aforementioned exercise as functional as any. Concentration curls elicit significantly greater biceps muscle activation than all others. So finish your next arm workout with three to four sets of 10 to 12 reps of concentration curls.