"For a great pump, finish your biceps off with the continuous tension offered by focused cable work. Try this great superset.
Set up a cable crossover machine with one arm handles in the top position on both sides and a straight-bar attached to the low position on one side.
Set the stack with the straight-bar attached to a moderately heavy weight. Let’s use 100 lbs. as an example. Set the other weight stack at one half that weight (in this case 50 lbs.).
Start the set by doing the straight-bar curls at 100 lbs. I like to use a fairly close grip on these (about 6” apart). Be sure to fully contract your biceps in the peak position—this is key.
When you reach the top position, try curling your wrists inward towards your chin to further emphasize the contraction.
Lower the weight slowly to really work the eccentric part of the movement. Shoot for 8-12 reps to failure.
When complete, immediately drop the weight stack by half—in this case from 100 lbs. to 50 lbs. The other side should already be set at 50 lbs.; this is to save time as you need to transition from one movement to the next as quickly as possible (no break).
Grab the two upper handles as if you were going to do cable crossovers, only have your palms pointing up towards the ceiling.
Now, curl both arms in towards your head as if you were striking a front double-biceps pose. Squeeze at peak contraction and hold for a count of two. Be sure to emphasize the negative part of the movement.
Stick with a rep range of 8-12. Take a minute, repeat the superset once more, and feel your arms explode."