How to Perform an Isolated Bicep Curl

Bicep curls are one of the standard exercises you'll see in the gym. But too many people pick up a heavy weight and do a full-body heave to complete a curl. An isolated bicep curl will promote bicep growth and proper technique.

Difficulty: Moderate

Instructions

Things You'll Need:

• Dumbbells
• Bosu Ball (Optional)

1. Select a weight that will allow you to perform 12 curls. Allow your right arm to hang by your side with your palm facing inwards.

2. Raise your left arm up and form an "L" shape with your palm facing upwards and elbow tucked in.

3. Holding your left arm steady, raise your right arm up to your shoulder keeping your elbow tucked in to your side.

4. Slowly lower your right arm back to your side. Perform 8-12 repetitions then switch arms, holding your right arm in an "L" shape at your side.

5. Rest 30sec - 1min then repeat for a total of 4 sets. Every set switch which arm you start with.

Tips & Warnings

• Make sure you hold your arm steady in the "L" shape position
• Keep a steady pace throughout the movement
• Stand tall and straight during the exercise, focusing only on the bicep
• For an extra challenge, try the exercise on a Bosu ball following the same movements