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Exercises
| Picture | Name of Isolation Exercise | ||||
 | Lying Cable Curls Start by lying on a bench with your arms straight up holding a straight bar attached to a cable. With your back flat on the bench lower the weight using your biceps keeping your e... | ||||
 | One Arm Cable Curls Start with a cable in one hand standing perfectly erect. Now raise the weight while keeping your elbow into your side and breathing out on the way up. Breathe in on the way down ... | ||||
 | Reverse Curls Stand upright with your back and head straight. Grasp a bar with an overhand grip at shoulder width and slowly raise the weight with your elbows tight into your body. Once the ... | ||||
 | Standing E-Z Curl Bar | Standing Barbell Curl The standing e-z curl bar curls for the biceps brachii and brachialis can be performed by standing up and having the bar infront of you with arms completely extended. Now r... | ||||
 | Preacher Curls Start with an ez-curl bar sitting at a preacher bench (as shown). Adjust the preacher bench so that it is comfortably in your armpit. With your arms extended and holding on to th... | ||||
 | Barbell Curls Stand upright with your back and head straight. Grasping a bar of a predetermined weight at shoulder width, slowly raise the weight with your elbows tight into your body. Once th... | ||||
 | Concentration Curls Start by sitting on a bench with one elbow resting on the same leg. The other arm should be between your legs and not resting against the other leg. Slowly grasp the weight and r... | ||||
 | Dumbbell Curls This is performed by starting with dumbbells in either hand, sitting on a big ball, with your back and head straight, and palms facing forward. Raise the weight to touch your shou... | ||||
 | Hammer Curls While standing, grasp a dumbbell in each hand with your back and head straight, and palms facing each other. Raise the weight to touch your shoulder, keeping your elbows tight ... | ||||
 | Elastic Band Bicep Curls Start by standing or sitting and with the band underneath your feet and your feet and shoulders relaxed raise the band using your biceps and until you have completed a curl as show... | ||||
 | Lying Bicep Isolation Curls These lying bicep isolation exercise ball curls are performed by lying supine on a ball with your hips high and your arms draped to the side of the ball holding dumbbells. Now slo... | ||||
 | Dumbbell Ball Preacher Bicep Isolation Curl Start this bicep isolation exercise by kneeling overtop of a ball with a dummbell in one hand draped on top of the ball. With your one arm curl the weight until there there is jus... | ||||
 | Cable Curls Stand facing a low pulley with a straigth bar attached to it. Grasp the bar with a shoulder width grip and arms extended down. Keeping the upper arm rigid, curl the bar up un... | ||||
 | 21s Stand upright with your back and head straight. Grasping a bar at shoulder width, slowly raise the bar halfway until the bar is parallel with the floor. Do this for 7 reps. Th... | ||||
 | Incline Dumbbell Curls Grasp a dumbbell in each hand, sit on an incline bench, with your back and head straight, and palms facing forward. Raise the weight to touch your shoulder, keeping your elbows... | ||||
 | Reverse Dumbbell Incline Curls Grasp a dumbbell in each hand, sit on an incline bench facing the back pad, and palms facing forward. Raise the weight to touch your shoulder, keeping your elbows tight in to y... | ||||
 | Lying Down Cable Curls Start by lying down on a mat with a cable between your legs. Now while maintaining keeping your back firmly on the ground, lift the weight using your biceps and brachialis. This ... | ||||
 | Dumbbell Flys While lying on a bench holding the dumbbells at arms length with a slight bend at the elbow, raise the dumbbells (as shown) to the top. Keeping full tension upon the pectorals at ... | ||||
 | One Arm Dumbbell Tricep Extension on a Ball Begin this dumbbell tricep extension exercise lying supine on a stability ball with one arm holding a dumbbell, the other on your hip for balance and your feet shoulder width apart... | ||||
 | Dumbbell Stability Ball Seated Tricep Extension Begin this tricep isolation extension exercise by sitting on a stability ball with a dumbbell in both hands. Raise the dumbbell up to your shoulder and then behind your head. Now... | ||||
 | One Arm Reverse Pulldowns Start by standing up with your back and head straight. Grasp a single arm bar, and hold it with your palm facing you. Now, with your other hand holding something for support, bri... | ||||
 | Tricep Pulldowns Stand while grasping a bent bar used for this exercise, keeping your back and head straight. Now lower the weight while keeping your elbows tight close to your body. your back sh... | ||||
 | Angled Cable Triceps Extension Stand in between two high pulleys with single handles. Grasp the right handle with your left hand and the left handle with your right hand. Hold the handles in front of your ... | ||||
 | Tricep Kickbacks Kneel comfortably on a bench with the same leg that you hold the weight with. Now with your back straight and your head looking straight ahead start with the weight at a ninety de... | ||||
 | Overhead Tricep Extentions Start with a dumbbell behind your head (as shown). Keeping your back and head straight, raise the weight above your head without locking out your elbows. Now lower the weight to ... | ||||
 | Cable Incline Pulldowns Start by sitting as shown with the bar of your choice to do the pulldowns. Now with your elbows in tight to your body lower the weight and extend the bar/rope until it is fully ex... | ||||
Forum Discussions
| Abdominal frustration | Hi guys, I have a rather peculiar problem. I bought weight training sets (dumbbells, bench and all that) and been lifting them for two months. There is very good improvement in my physique, but I am unable to reduce my waist size, nor flatten it. ... |
| Simply confused | Hello, I've been lifting weights for a couple of months now. I notice that I've lost fat and also the "loose" muscles around my arms/chest/shoulders have tightened considerably. If I touch my biceps, triceps etc., I DO feel they are somewhat harde... |
| Excess skin on my arms from weightloss | I recently lost 106 lbs so far and am trying to lose about another 100. anyway, I noticed that my upper arms which are thinner than before but have alot of excess skin from the underarm to the elbow. what exercises can I do to reduce this or at least... |
| Rotator cuff impingement | I've been recently diagnosed with rotator cuff impingement in both shoulders caused by lifting weights improperly. I was using more weight than I should have and was lifting too fast. I cannot extend my arms straight up, to the front or back without ... |
| Is this right or wrong? | I'm 15 years old and when I work out I usually do it for about 2 hours. I work most of my muscles, from arms to legs to chest, I do it all. I notice that most people have a routine, i.e. Biceps and Triceps on Monday, Chest on Tuesday, etc. For me, I ... |
| Extremely Skinny 15 y/o | Hey guys I'm looking for some help. I'm 15 years old, and weigh only 98 Pounds :( I am looking for some things to do around the house in order to add some weight, and put on a little muscle. But I am worse off than most of you probably think by... |
| What exercises reduce fat on the arms? | What exercises reduce fat on the arms?... |
| Winging Shoulders. | Hey, im 15 and my shoulder blades stick out when i let my arms hang down. Do i have this "winging shoulder thing?" if so what excersise can fix it? I have dumbells aand barbells but no wieght bench... |