How to Isolate your Biceps

You’ve done curl after curl but your biceps won’t grow. What gives? You could be performing curls with sloppy form. This will hinder growth in the bicep. Maybe you’re doing exercises you think are targeting your biceps, when actually they are targeting your forearms or front deltoids.

Sloppy mechanics and incorrect movement patterns are the main reason people don’t see results when doing repeated bicep exercises.

The bicep, the muscle that runs along the front of the upper arms and helps bend the elbows and flex the forearms, is a hard muscle to isolate. But don’t worry, although it may be difficult to completely isolate this muscle, certain types of bicep curls target the biceps to help shape, define, and strengthen them. Follow our tried and tested routine for isolated bicep training and you’ll see results in no time!

Preacher Curls

The preacher curl is one of the most effective ways to isolate your biceps.

How to Perform

Sit on a preacher bench and place the back of your forearms on the support. With an underhand grip, grab the barbell with your hands about shoulder width apart. Lift the barbell until the forearms are vertical and then lower it back down slowly until the arms are completely extended. It is important not to bend your wrists throughout the entire movement.

Why Use Preacher Curls?

The preacher curl is great because it stabilises the arm so you aren't using your anterior deltoid to swing the weight forward and generate momentum.

The best way to isolate the bicep is by keeping the arm steady, so the only movement that comes into play is the binging of the elbow joint, which is done by the bicep.

Concentration Curls

Like the preacher curl, concentration curls are good because the arm is stabilised so momentum isn’t helping with the exercise.

How to Perform

Sit on the end of a workout bench, with one elbow resting against your inner thigh. Your legs should be spread apart and the dumbbell should be between your legs. Lean forward and slowly curl the dumbbell upward towards your shoulder. As you curl the dumbbell up, keep your thumb pointing outward. Slowly lower the dumbbell until your arm is completely extended.

Why Use Concentration Curls?

This exercise targets the head of the bicep muscle, rather than the muscles of the forearm. Make sure to use a straight barbell instead of a curl bar, as this will help isolate the biceps.

Standing Barbell Bicep Curls

Again another variation of isolating the biceps by preventing momentum - you must be very careful of your elbow position in this exercise.

How to Perform

With your feet shoulder-width apart, hold the barbell against your thighs with your palms facing out. Slowly curl the barbell up towards your shoulders, making sure to keep your elbows in and near to your body. At the top of the movement, squeeze your biceps before slowly lower the barbell until it rests against your thighs.