Biceps – all too often a muscle group where isolation goes out of the window and is replaced with a frantic swinging motion.
This is a great exercises which prevents any type of momentum or swinging and targets and isolates the bicep effectively.

How To

  • This is an isolation exercise for the biceps
  • Find a suitable place to sit (end of a free bench)
  • Complete each set to failure with perfect form – normally 8-12 reps (protocol dependant)
  • Avoid using momentum and swinging from the torso
  • 2 seconds concentric
  • 2 seconds eccentric

For full Bicep and Tricep Workouts check out our LDNM Arm Destruction Pack here.