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upper arms
  go back

bicep
isolation move

1. This move is best achieved seated on a bench using your leg as support for the arm being worked.

2. Hold the dumbbell in your right hand

3. Use the right leg by resting the elbow against the inner thigh.

4. Hold the dumbbell with your palm facing upwards.

5. Slowly, using a controlled movement, bring the weight up still using the inner thigh for support.


6. Bring the weight up till your arm is in a right angle position and you can feel the muscle is flexed and working.

7. Hold the weight in that position for the count of two.

8. Then slowly move the dumbbell back to its starting position and repeat.

9. Finish the move by working the left arm.




bicep isolation exercise 1


bicep isolation exercise 2


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