Best three bicep isolation exercises

Three great moves for bulging biceps…

If you’re spending hours on the weights but still haven’t managed to achieve the bulging biceps you crave, then read on, as these three bicep isolation exercises could help.

Incline Barbell Curls

Hold a barbell with an underhand grip and lie against an incline bench with your arms hanging down.

As you exhale, squeeze your biceps and curl the barbell up as high as you can reach.

When you are at the top point of the move, contract your biceps, inhale and then slowly return to the start position.

Do reps of 8 – 12 and 4 sets.

Overhead Cable Curl

Set a cable machine to a weight that you feel comfortable with and adjust the height of the pulleys so that they are positioned higher than your shoulders.

Extend your arms fully and so that they are parallel to the floor, face your palms towards the ceiling and grab the handles.

Exhale and squeeze both biceps until your forearm and biceps meet.

Keep the position for several seconds before inhaling and moving your arms back to the start position.

Perform reps of 12 – 15 and do 3 sets.

Zottman Preacher Curl

Pick up a dumbbell with both hands and position your upper arms on the top of an incline bench. Flex your elbows and face your palms towards the floor.

Inhale and gently lower the dumbbells, until your arm is fully extended and your biceps are stretched to maximum capacity.

Once your arms are fully extended rotate your wrists so that your palms face the ceiling.

Breathe out and curl the dumbbells until they are level with your shoulders and your biceps are fully contracted.

Do reps of 8 – 12 and a set of 3.