Isolation · Biceps
These 29 exercises are the isolation (single-joint) exercises for the biceps in the GymStreak library, beginner to intermediate level, using dumbbell, barbell, cable machine and preacher curl machine and more. Good places to start: Alternate Hammer Curl and Alternate Incline Dumbbell Curl. By level: 14 beginner and 15 intermediate.
Written by the GymStreak coaching teamUpdated
01
Isolation biceps exercises move a single joint, so the biceps do most of the work. Use them after your compound lifts, with moderate to high reps and controlled form, to add focused volume. The loads are lighter, so they're a good place to practise a slow lowering phase and a full range of motion, and they add little fatigue to the rest of your workout.
02
Palms-up curls with a barbell, dumbbells or a cable train the biceps directly. Hammer curls, with a neutral grip, bring in more of the brachialis and brachioradialis. Incline curls start with the arm behind the body, which lengthens the biceps; preacher and concentration curls fix the upper arm so you can't swing. Rowing and pull-up movements also work the biceps, so arm work can be a small add-on after back training.
03
Pick one palms-up curl and one hammer or reverse curl. Use a weight you can lift without leaning back, lower it slowly, and add reps before you add load; small jumps matter more here than on big lifts.
BeginnerIntermediateAdvanced
Beginner isolation dumbbell exercise for the biceps, also working the forearms.
Beginner isolation dumbbell exercise for the biceps, also working the forearms.
Beginner isolation barbell exercise for the biceps, also working the forearms.
Beginner isolation cable machine exercise for the biceps, also working the forearms.
Beginner isolation barbell exercise for the biceps, also working the forearms.
Beginner isolation dumbbell exercise for the biceps, also working the forearms.
Beginner isolation dumbbell exercise for the biceps, also working the forearms.
Beginner isolation dumbbell exercise for the biceps, also working the forearms.
Beginner isolation dumbbell exercise for the biceps, also working the forearms.
Beginner isolation preacher curl machine exercise for the biceps, also working the forearms.
Beginner isolation barbell exercise for the biceps, also working the forearms.
Beginner isolation dumbbell exercise for the biceps, also working the forearms.
Beginner isolation cable machine exercise for the biceps, also working the forearms.
Beginner isolation dumbbell exercise for the biceps, also working the forearms.
Intermediate isolation barbell exercise for the biceps, also working the forearms.
Intermediate isolation dumbbell exercise for the biceps, also working the forearms.
Intermediate isolation dumbbell exercise for the biceps, also working the forearms.
Intermediate isolation dumbbell exercise for the biceps, also working the forearms.
Intermediate isolation dumbbell exercise for the biceps, also working the forearms.
Intermediate isolation cable machine exercise for the biceps, also working the forearms.
Intermediate isolation barbell exercise for the biceps, also working the forearms.
Intermediate isolation plate exercise for the biceps and forearms.
Intermediate isolation barbell exercise for the biceps, also working the forearms.
Intermediate isolation barbell exercise for the biceps, also working the forearms.
Intermediate isolation dumbbell exercise for the biceps, also working the forearms.
Intermediate isolation dumbbell exercise for the biceps, also working the forearms.
Intermediate isolation dumbbell exercise for the biceps, also working the forearms.
Intermediate isolation dumbbell exercise for the biceps, also working the forearms.
Intermediate isolation dumbbell exercise for the biceps, also working the forearms.
Free GymStreak calculators that go with biceps training.
Guides from the GymStreak blog on this topic.
GymStreak's AI personal trainer builds a workout plan from your goal, schedule and equipment, shows every exercise with an animated demo and logs your sets.
