The 7-minute solution: your simple fix for fast gains. This month: the cure for the biceps curl

Wanna know the secret to curling more weight? For most guys, it's not stronger biceps. It's not even loud grunting noises (sorry). It's the shoulders. That's because the amount you can curl depends on the ability of your shoulders to support the weight. Here's why: The weakest position of the curl is when the bar is at 90 degrees to your torso; that's where most guys get stuck. It's simple physics: This is where the bar feels its heaviest. If you can lift the weight to that point but can't curl through it, the structures that support the load--your rotator cuffs, traps, and upper back--are too weak and collapse. You've probably seen guys lean back--I call it cheating--when they try to curl a weight that's too heavy. By doing so, they decrease the amount of weight their shoulders have to support, allowing them to complete the curl but never really solving the problem. You can do better. Perform this exercise, called the lying Cuban press, twice a week before you train your upper body.

How to do it: Do 2-3 sets of 8-10 repetitions, resting 90-120 seconds between each set. You'll quickly strengthen the muscles that stabilize your shoulders, which means you'll be able to curl more weight without looking like a headbanger.

LYING CUBAN PRESS

* Raise the dumbbells until your shoulder blades squeeze together, then rotate your forearms until they are in line with your torso.

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Rachel Cosgrove is co-owner of Results-Fitness in Santa Clarita, Calif. (rachelcosgrove.com).

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