This exercise provided courtesy of Billy Polson, founder and co-owner of DIAKADI Body, which was voted best personal training gym in San Francisco by CitySearch in 2006.
Isolating your biceps during curls can bring big gains when you're developing your arms. Pin your shoulders back into the incline bench to keep your shoulders stable and isolate your biceps—and you'll see results.
Lie on your back on an incline bench set at at 45-degree angle. Hold a dumbbell in each hand, palms upward. Press your shoulder blades into the bench and keep your elbows slightly bent (see Photo 1).
- From the starting position, bend your elbows into a curl. Keep your upper arms at your sides and your wrists flat. Your shoulders should remain steady (see Photo 2).
- From the top of your motion—when your hands are slightly past vertical (making sure your bicep stays flexed) even at top of movementlower your hands back to the starting position. You should feel a good stretch through your bicep in this extended position (see Photo 3).
- Repeat the curls 12 times for a full set.