Bicep curls

A common exercise, bicep curls are performed by most people that step foot inside a gym.  This exercise strengthens grip, wrist, forearm, bicep, and shoulder muscles.  It is an excellent supplement to any shoulder routine, pullup, and back exercise, as the biceps are prime movers in all of those.

If you are used to using dumbbells, ditch them for a theratube, which offers the added variable of elasticity, forcing you into the negative aspect of the exercise a little more intensely than the dumbbells offer.

While using the theratube, try variations of speed, including as fast as you can for a minute, slow on the way up and fast on the way down, and vice versa.

If you are still using dumbbells, try variations of form and technique.  Test out the spider curl, where you alternate curls, curling your right hand up and across your body to your left shoulder and vice versa.  There is also the wide arm curl, where the elbows stay tight to your body and you perform the curls as widely as you can.

Don't continue with the standard routine that you do day in and day out.  Your muscles are used to this, and likely aren't responding well anymore.  Switch up the routine a bit and throw a couple extra variations in, your muscles will thank you for it.