During strength training, it's important to vary the styles of exercises that you do so that all the aspects of your muscles are worked evenly. However, large muscles such as the biceps can also be enhanced by performing isolation exercises. These motions primarily work the large muscle and require the most concentration in that area. This page will explain how to do a concentrated bicep curl. Here, you will learn the proper technique and be provided tips that will ensure the exercise is completed safely.

You'll want to choose a weight that will allow you to not only work your muscle to exhaustion, but will also allow you to complete several repetitions. Ideally, you should be able to complete at lease 8-12 reps per set. This will allow you to work the muscle thoroughly while still having enough strength to complete 2-3 sets.

If the weight is too heavy, you'll find yourself struggling to curl more than 3-5 reps. This is not an acceptable weight and may cause you to strain your muscle or jerk the weight to complete the curl, which could result in a serious injury.

If the weight is too light, you'll see that after completing a dozen or so reps, you can still go on. If this is the case, you won't be working your muscles to their potential. In order to gain strength, you need to work them until they have exhausted. http://www.dreamagic.com/gypsy/biceps.html

Form is essential to successfully isolating the bicep. If you are not practicing proper form, you will not be concentrating the weight on the bicep, which is the intended purpose of this exercise. To obtain the proper form:http://www.dreamagic.com/gypsy/biceps.html

1. Begin by sitting on an chair or bench
2. Keep your feet flat and your knees apart
3. With the dumbbell in hand, place you elbow along the inside of your knee
4. Slowly lower your arm until it is properly extended
5. Raise your arm in a smooth flowing motion

Depending upon your skill level, you should vary the amount of reps and sets when completing your strength training exercises.

Repetitions are the number of exercise motions completed Sets are compiled by a group of reps. 2 sets of 12, is 24 total motions. Rest should be 30-90 seconds between each set.

Each skill level may have a variation of reps and sets. For example, a more advanced weight lifter may vary the weight between each set, and increase or decrease the number of reps in each.

Beginners should try to achieve 1-2 sets of 12-16 reps each, while more experienced lifters can strive to achieve 2-3 sets with 8-12 reps per set. http://exercise.about.com/cs/weightlifting/l/blsamplebicep.htm

Check out the how tos below to learn more about how to get into shape.

1. How to do Barbell Curls
2. How to do Dumbbell Curls
3. How to do Seated Bicep Curls
4. How to do Concentrated Bicep Curls
5. How to do Incline Dumbbell Bicep Curls
6. How to do Single Arm DumbbellIncline Curls
7. How to do an Incline Dumbbell Press
8. How to do an Incline Barbell Press
9. How to do Incline Dumbbell Flyes
10. How to do Push Ups
11. How to do Tricep Push Ups
12. How to do a Flat Bench Press
13. How to do a Close Grip Tricep Bench Press
14. How to do Wrist Curls
15. How to do Forearm Exercises With a Barbell
16. How to do a Front Deltoid Raise
17. How to do a Front Deltoid Raise Using a Barbell
18. How to do a Shrugs
19. How to do Tricep Extensions
20. How to do a Lateral Raise
21. How to do Standing Tricep Extensions

The content in this page is not a substitute for professional medical advice. If you have a history of heart problems or any other physical ailments that might prohibit you from physical activity, please contact your doctor before using these steps.