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If you just want to target and build
biceps in isolation, here are some exercises designed to help you
accomplish that.
The Dumbbell Biceps Curl
 In
a good upright posture, with your knees slightly flexed and with your
feet spread approximately hip-wide, let your arms hang by your sides
with your palms forward-facing.
Inhale, then raise your weights slowly toward your shoulders while
exhaling, keeping your elbows tucked in closely to your sides. When
the weights are shoulder-high, inhale and lower them back to their
beginning position.
The Hammer Curl
 Sit
on the end of a workout bench and hold a couple of dumbbells in a
neutral grip, just letting your arms hang naturally.
Without changing the positions of your wrists, curl the dumbbells up
toward your shoulders slowly. Be sure to keep your upper arms close to
your sides at all times.
The French Press
 Still
sitting at the end of the workout bench, grab the barbell with a full
overhand grip, maintaining just less than a shoulders' width of
distance between your hands.
Holding the bar over your head with your arms straight but not locked,
bend your elbows slowly and lower the bar back behind your head. Pause
for a moment, then press back up to the beginning position making sure
that your upper arms remain in the same position throughout the entire
movement.
The Standing Biceps Curl
Standing with your knees slightly flexed and feet shoulder-wide, slide
your hands toward the middle of the curling bar and grip it at the
first bends in the bar you reach.
Inhale, then slowly raise the bar toward your shoulders while
exhaling. Be sure to keep your shoulders close to your sides without
letting them move around. Inhale and slowly return the bar to its
beginning position.
If you're just going to isolate and build biceps, be sure to give them
an adequate rest before putting them through the next workout.
Remember that muscle growth occurs during the muscles' healing
process, not during the actual workout itself.
- - -
Jon Benson has developed one of the most
revolutionary strength training regimens ever!
Click here to read my recent review of his now famous '7 Minute
Muscle' program.
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