How to Do Isolation Exercises for Biceps

Isolation Exercises for the Biceps are a great way to build some nice strength, and they add some shape to your arms. Though Isolation Exercises are a great way to tone those muscles of your arms, it shouldn’t be the only type of exercise you employ during your workout. Implement a few Compound Exercises to counter all the shaping that isolation exercises create so you can gain a little bulk.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Weight Bench
• Dumbbells

Reclined Curls

1. Lie down on your back on a weight bench with two evenly weighted dumbbells.

2. Extend your arms out and up so the dumbbells are positioned above and in line with your upper chest.

3. Lower the dumbbells slowly, bending at the elbows and keeping your upper arms perpendicular with the floor. Make sure as you lower the weights that you engage your biceps.

4. Raise the dumbbells back to their original position. As you raise the weight, makes sure to exhale.

5. Complete 3 sets of 12 reps.

STANDING SINGLE ARM CURL

6. Begin by standing perfectly straight and with a dumbbell firmly grasped in your right hand.

7. Position your elbow into your side before bending the elbow and raising the dumbbell all the way up to approximately shoulder height. As you raise the weight, makes sure to exhale.

8. As you lower the dumbbell back to its original position, inhale naturally.

9. Complete 3 sets of 12 reps. Switch hands and repeat Steps 1 to 4.

Tips & Warnings

• If you need help to execute the Reclined Arm Curl, have a spotter stand near your as you lower and raise the weight.
• Consult your doctor before beginning any exercise program.

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