It is very important to squeeze your muscles at the end of the contraction. As you can see in the picture the end of the contraction during a bicep curl is at the top. At the end of the contraction, hold for about a second and squeeze the muscle and release and return to the beginning. This is very important and you should always do, if you don't do it your form is not correct. You will get much better gains by adding this into your workouts.
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