How to Isolate Your Bicep Muscles
If you want to help spur new growth in your arms a great way to do it is to focus on isolation biceps exercises. By isolating the muscle you force it to do more work. This will help increase your strength, add size to your arms, and give your biceps more definition. The following steps will tell you how to correctly and safely perform three exercises that are great for working your biceps and bringing you one step closer to the body you want.
Other People Are Reading
Instructions
-
Barbell Curls
-
1
Stand upright with your feet flat on the floor and shoulder width apart. Hold a barbell in front of you, with your arms straight down and your palms facing out. Your grip should be shoulder width
-
2
Focus on contracting your biceps and curl the barbell up towards your chest, squeezing your bicep muscles at the top. Slowly lower the weight back down. This is one rep.
-
-
3
Perform 8-12 reps for 4 sets.
Hammer Curls
-
4
Stand straight up, with your feet flat on the floor and shoulder-width apart. Hold a dumbbell in each hand by your side.
-
5
Hold a dumbbell in each hand by your side with your palms facing in towards your hips.
-
6
Lift one of the dumbbells straight up towards your upper body so that the end of the dumbbell hits the top of your bicep. Lower and then repeat with the other arm. This is one rep.
-
7
Perform 4 sets of 8-12 reps, giving yourself a minute break between sets.
Incline Dumbbell Curls
-
8
Lie with your back flat against an incline bench in the same way you would if you were going to do incline bench press. Keep your feet flat on the ground. Hold a dumbbell in each hand and let your arms hang straight down toward the floor.
-
9
With both hands curl the dumbbells up towards your body while focusing on squeezing the bicep at the top of the exercise. Slowly the lower the weight back down. This is one rep.
-
10
Perform 8-12 reps 4 times, with a minute break between in between sets.
-
1
Tips & Warnings
Always consult a physician before starting any new exercise program.
