How to Do Isolation Bicep Exercises

Your biceps are the arm muscles shown in read in this diagram.

Most weightlifters agree that you get the best results by focusing your weightlifting efforts on one muscle group at a time. This provides for maximum focus on a muscle during the weightlifting process and also ensures that you are paying attention to doing the exercise correctly. In this article, we will discuss how to do isolation bicep exercises.

Things You'll Need

• Dumbbells
• Exercise bench

Instructions

1. Hold one dumbbell in your right hand. The dumbbell should be heavy enough to make you aware that you are lifting something, but not so heavy that you have to strain or contort your body to lift the weight.

2. 

   Kneel next to the exercise bench. Your knees should be next to each other and your body should be leaning slightly forward.

3. Lean forward so that your right elbow is propped on the bench. Prop your elbow so that you are looking at the inside of your arm and at your fingers curled around the dumbbell.

4. Extend your forearm so that it is lying flat along the bench. Use a slow, steady motion for this extension.

5. Bring your arm up so that the dumbbell almost touches your shoulder. Continue to move slowly and steadily as you curl your arm back to the original position. Repeat the exercise for your right arm 10 to 20 times.

6. Repeat this exercise with the other arm. Replicate the exercise using your left arm. Continue alternating until you have done three sets of bicep curls on each arm.

Tips & Warnings

• Isolation exercises give you time to focus on the muscle that you are training. Visualize it getting stronger and gaining endurance while you are doing the exercises.

• Consult a physician before beginning any new exercise program.