How to Isolate the Biceps
- 1). Determine a comfortable dumbbell weight and sit on the bench with the vertical back support in position. Put one dumbbell in each hand and turn the palms outward. Without breaking the plane of your body, curl the dumbbells up to your shoulders, hold and extend back down. Do this exercise eight to 10 times per set.
- 2). Add weight to the French curl bar. Using your legs, bend down and grab the bar in the curved sections. Slowly rise so that you are standing and the bar is extended to your waist. Slowly curl the bar with both hands up to your chest and then extend back down to the starting position. Do these exercises as many times as possible.
- 3). Sit on the bench and lean over so that your hands are between your legs. Use a comfortable dumbbell weight and grab one dumbbell with one hand. Put your elbow on the inside of your knee and slowly curl the dumbbell up to your shoulder. Do this exercise eight to 10 times per set per arm.