The perfect isolation exercise for biceps
The reason why this is the best bicep isolation exercise is because this bicep exercise isolates your bicep muscles perfectly and...
You can't cheat or swing the weight up so you're also forced to use light-to-moderate weights so...
Don't expect to get bigger biceps doing this exercise -(Go here to get bigger biceps) - this bicep exercise is more of a toning exercise that will make your arms look better or "look more ripped" and...
You only need to do about 3-to-4 sets of 8-to-12 reps to get "ripped" biceps with this exercise and here's another bicep workout called 21's you can do to get ripped arms and...
You can also use a barbell (a straight bar) with this biceps exercise and Since this exercise only works your biceps...
Look at these videos to work your triceps (back of your arms)...
- How to get bigger arms & chest muscles without weights
- The fastest way to gain muscle mass in your arms & chest
nick,
Both exercises are about the same since you can't cheat and use other muscles like you legs, back, etc. to help you curl the weight up so ONE won't help you get ripped faster than the other and by the way...
Getting ripped is more about having a low body fat % thru diet and cardio (see NowLoss.com/i) and YES...
It is good to alternate between the 2 every 4 weeks to prevent your body from getting used to the same exercise
Adrian Bryant | 05.03.09 - 10:18 pm
what's the difference between these chair bicep curls and concentration curls?
Are they equal to making your biceps more ripped?
I was thinking of alternating between the two exercises during my bicep workout every week or 2
nick | 05.03.09 - 7:04 pm
DEE | 01.30.09 - 4:33 pm
Bob,
Actually - I designed this exercise as an alternative for people who can't afford a gym membership to use a preacher curl so my answer is...
You can do my chair bicep exercise or the preacher curl and I don't recommend you do both
Bob | 07.17.08 - 10:20 am
Thank you for the link. I know 8lbs isn't anything to sneeze at I guess I wanted more. I have been building up a lot of muscle so I assume that adds to the weight. Have to be patient with myself. Love this site!!! I tell everyone about it! 
Hi Adrian ,
I have been following a lot of your exercises and just found this one trying to build up some of my arm muscles ( been using your exercises for triceps ) All i see here is replies is men, but wow these have been working great for me as ALL of the exercises! My butt is looking great, the wiggle wiggle of the back of my arms is going as well as other parts of my body, I have only been doing these them for about a month maybe a little longer. I am also following your " DIET" for the past month Seems though even though I am taking in less than the suggested allowed calories I've only lost about 8 lbs in the past month, kind of discouraging. I work out every day upper one day lower the next and walk 6 x a week approximately a mile. I'm 48 yrs of age and weigh 150 lbs, I'm 5ft 4 inches. I know they say as we get older things slow down. I have only been taking in about 1000 calories a day , what more can I be doing?
i dont see how you're doing anything wrong - losing 8 pounds in a month is nothing to cry about but if you're asking me for ways to lose weight faster... use these tips
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