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Isolation Curls

isolation curls

HOW TO DO IT: Sit on bench holding a dumbbell between your feet. Place the back of your upper arm on your Inner thigh. Lean into your leg to raise your elbow slightly. Curl the dumbbell up to the front of your shoulder. Lower the dumbbell back down to the starting position, until your arm is fully extended.

FORM TIP: When your elbows are fully flexed they can travel forward slightly, allowing your forearms to be no more than vertical.


HOW TO DO IT: Grip a an EZ bar with a shoulder-width underhand grip. With your elbows at your sides, raise the bar up until your forearms are vertical. Lower the bar back down until your arms are fully extended.


HOW TO DO IT: Hold two dumbbells at your sides. Stand upright with your knees slightly bent. Position the two dumbbells with your palms facing in, and arms straight. With your elbows at your sides, raise both dumbbells up until your forearms are almost vertical and your thumbs are facing your shoulders. Return to the starting position and repeat.


HOW TO DO IT: Attach a stirrup attachment to each high pulley cable on a crossover pulley machine. Stand between the two towers with your feet shoulder-width apart Grip each handle and extend your arms out to your sides to form a Y-shape, with your palms facing up. Curl your arms toward your shoulders. Laterally rotate your forearms so that your palms are facing your shoulders at the top of the movement. Keep your elbows in place and slowly return to the starting position.



HOWTO DO IT: Face the high pulley and attach a rope attachment. Grasp the ropes with your palms facing one another. Position your elbows by your sides. Extend your arms downwards while pronating your forearms so that your palms are facing backwards at the bottom of the movement. Squeeze your triceps at the bottom of the movement before returning to the starting position by flexing your elbows.

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