How to Do a Bisolator Exercise Biceps Workout

The bisolator machine utilizes an incline bench to isolate and strengthen your biceps. Follow these steps to do a bisolator exercise biceps workout.

Difficulty: Moderate

Instructions

1. Adjust the seat on the machine to your comfort level. You must be able to easily grasp the hand bars. The back of your upper arms should press against the pads. Set the weight to accommodate your strength and fitness level. Biceps are small muscles and don't require heavy weight for growth.

2. Grasp the hand bars with an underhanded grip, palms facing up. Contract your abdominal muscles and relax your shoulders. Keep your elbows loose.

3. Lift the bars slowly, one at a time or together, until your hands reach your shoulders. Contract your bicep muscles as you reach the top of the motion. Maintain contracted abdominals and relaxed shoulders during the entire exercise. Keep your back firmly pressed against the bench.

4. Lower the bars back down to your starting position, arms extended. Your elbows must be loose, not locked. Repeat the exercise for a desired number of repetitions based on your current fitness level and goals.

Tips & Warnings

• Do not arch your back when performing the bisolator biceps workout. Your arms must be the main muscle group working for optimal results. If you find you are using your back too much or arching significantly, you're using too much weight. Reduce the resistance for your next set.

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