How to get bigger biceps with these 2 isolation exercises

We have made it to the third and final installment of my articles on achieving the biceps you always wanted.

The most common question I am asked is…

“what exercises are the best to get the results I want?”

Without delay, here are more to get you on your way.

Preacher Bench Curls:

This exercise is great for your biceps (and none too shabby for working out your forearms!). You’ll need a preacher bench for this one, so if you haven’t got one at home, keep this one in mind for when you’re at the gym next…

• Sit on a preacher bench, with your upper arms resting on the pad, palms facing upwards.
• Have someone hand you a barbell.
• Lower the barbell until your arms are nearly straight –you should be feeling a good stretch in your bicep now.
• Make sure to move only your forearms.
• Using the the bicep, curl the barbell up to shoulder height.
• Slowly lower to beginning position then repeat.

Dumbbell Concentration Curls:

This one is a little tougher for beginners, but provides a great bicep workout by isolating the muscles, Here’s how to do it:

• Sit at the end of a bench, legs spread.
• Use a lighter than usual dumbbell for this one, the isolation will give you the same results with less weight.
• Reach down between your legs and grab a dumbbell.
• Brace your elbow on one knee, and place your other hand on your leg for balance.
• Using only your bicep and moving just your forearm, slowly curl the dumbbell to shoulder height.
• Hold this position for a moment then slowly lower back to starting position and repeat.
• This exercise should be done for both arms (but not at the same time!).

Well, I hope that these exercises have been helpful to you.

Tagged as: bicep exercises, bicep workouts, build muscle fast, muscle building