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Curls are the classic isolation exercise for biceps.
I prefer standing rotating dumbbell curls to the other variations. The rotating part is at the bottom your palms face inward and by top they rotate so the palms are facing upward. They may be done together or alternating. For best isolation keep your elbows stationary, do not lean back to throw the weight up, and slowly raise and lower the weight instead of letting inertia or gravity to complete your motion.
The video is the alternating curl though I usually do them together.
Many google these hammer curls, standing curls, hammer out curls, open arm curl, in and out curl, hammer In and out, preacher curls, curl up hammer down, concentration curls(many varieties) and many more
pullups and bicep curls with weights
thank yuuu
