Isolation — arms

Bicep Curl

Dumbbells, barbell or cable

The bicep curl is the standard arm exercise and the best-known isolation movement there is. Proper execution and a full range of motion are what drive growth.

Technique

1. 1Keep your elbows pinned to your sides — they should not drift forward
2. 2Supinate your wrist (rotate your hand outward) on the way up with dumbbells
3. 3Lower all the way for a full stretch — do not cut the rep short
4. 4Do not use your body to swing the weight up
5. 5Squeeze the biceps hard at the top and lower slowly (2–3 sec)

Sets and reps