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Bicep curls with the biceps blaster / isolator

The use of the Biceps Blaster for biceps training is not very widespread. Only a few fitness studios have this training accessory, also known as Arm Blaster or Biceps Isolator. Additionally, you need a barbell, an EZ bar, or dumbbells to effectively train the upper arms.

The exercise Biceps Curls with the Biceps Blaster can also be seamlessly integrated into home training. Those looking to effectively build muscle can purchase a Biceps Blaster for home use. It is a strap that you hang around your neck, with extensions on both sides where you can rest your arms during upper arm training. Consequently, the Biceps Blaster supports you in strength training to isolate and train the biceps muscle more effectively. Since there are different variations of Biceps Curls with the Biceps Blaster, we will introduce various exercises in the following post.

Info:

The arm support aids in the execution of the movement. The Biceps Blaster is ideal for isolating the biceps, making it suitable for beginners in fitness exercises.

Muscles stressed during biceps curls with the isolator

With Biceps Curls using the Isolator, you primarily strengthen your biceps (musculus biceps brachii). Additionally, this upper arm exercise engages the brachialis (musculus brachii). The supporting muscles also include the brachioradialis (musculus brachioradialis) and the pronator teres (musculus pronator teres).

Barbell bicep curls with the Arm Blaster

Another variation is the Barbell Biceps Curls with the Arm Blaster. Instead of the EZ bar, you opt for the barbell in this case. Although the execution of the movement is similar, you will find all the essential information below regarding the optimal body position and correct execution.

Tip:

Don't have an Arm Blaster available? You can also go for the classic barbell curls.

Body Position:

For Barbell Biceps Curls with the Arm Blaster, stand upright with your legs hip-width apart. Protect your lower back by maintaining a slight arch, and position the isolator accordingly on your body. Now, take a barbell with an underhand grip, ensuring that your elbows are slightly bent. You are now ready for the Barbell Biceps Curls.

Execution:

Raise your forearms upward while exhaling. Your upper arms remain in position against the isolator. The rest of your body stays still. The movement is solely generated from the forearms. Once the barbell is above your chest, return to the starting position while inhaling. Prepare for the next repetition.

Dumbbell curls with the biceps isolator

When performing Dumbbell Curls with the Biceps Isolator, you have various options. You can execute the movement either simultaneously or alternately. As a variation of Hammer Curls, Dumbbell Curls with the Biceps Isolator can also be done with the hammer grip.

Body Position:

Start by assuming your initial position, standing upright, hanging the isolator around your neck, and adjusting it correctly. Your upper arms rest against the isolator. Your legs are hip-width apart, and you look forward with a straight back. Hold the dumbbells in both hands, either in an underhand or hammer grip.

Execution:

To begin the exercise, simultaneously bend both forearms upward. Exhale during this movement. Stop when the dumbbells are just above your chest; they should not touch your body. Then, return to the starting position while inhaling. However, even during this phase, your arms should not be fully extended.

In this variation, alternate bending your arms. Start with one forearm, bend it, and lift it upward. The movement is solely from the forearm. Exhale during the upward motion, and inhale when returning to the starting position. Once one arm with the dumbbell reaches the bottom, continue with the other side.

For Dumbbell Biceps Curls with the Biceps Isolator in the hammer grip, lift both forearms upward simultaneously. Move only the forearms to strengthen the biceps in isolation. Exhale during the upward motion, then return and inhale. Your arms are never fully extended at any point.

Bicep blaster curls with the SZ bar

Biceps Blaster Curls with the EZ Bar are the quintessential exercises when it comes to using the blaster. In the following section, there are some tips regarding body position and execution.

Body Position:

Start by standing upright and securing the Biceps Blaster around your neck. Your back is straight, and your gaze is forward. Grip the EZ Bar with your hands, pressing the backs of your upper arms against the isolator. In the starting position, your arms are not fully extended, preventing strain on the elbow joints.

Note:

Even without the blaster/isolator, you can train your biceps with the EZ Bar!

Execution:

To initiate the movement, bend your forearms upward. Exhale during this upward motion. Halt the movement when the EZ Bar is above your chest. While inhaling, return to the starting position, keeping your arms slightly extended.

Common mistakes when doing bicep curls with the isolator

In fitness training, errors can diminish the effectiveness of the workout and increase the risk of injury. Therefore, here are the most common mistakes in Biceps Curls with the Isolator, ensuring you harness the full potential of your body and training.

✅ In Isolator Biceps Curls, it's crucial to keep the elbows in position. Make sure you avoid letting the elbows move outward.

✅ Secure the Biceps Blaster around your neck using a loop. You can adjust the height with this loop. Set the height so that the back of the upper arm presses slightly above the elbow against the Blaster.

✅ The arms should never be fully extended, as this increases the risk of elbow injuries. Pay attention to maintaining a slight bend in your arms.

✅ During Biceps Curls with the Isolator, only the forearms should move. Avoid swinging with the upper arm or body.

Alternatives and similar exercises to bicep curls with the Arm Blaster

For added variety in your biceps training within your workout routine, you can incorporate various exercises. Here are some alternatives that will effectively strengthen your biceps:

Biceps curls with the Theraband

Biceps Curls using the Theraband provide an ideal way to train your bicep muscles at home. Stand on the Theraband, holding the ends in both hands. This exercise allows for versatile biceps training regardless of location.

Dumbbell curls

Regular dumbbell curls are classics in biceps exercises. Stand upright, holding a dumbbell in each hand. This exercise suits athletes at any training level. There are additional variations such as concentration curls, hammer curls, or dumbbell curls on an inclined bench.

Curls with the SZ bar

Curls with the EZ-Bar offer numerous exercise variations. Additionally, you can strengthen your upper arms by performing the so-called Scott Curls with the EZ-Bar.

Bicep curls with a barbell

Biceps curls with the barbell are also an upper arm exercise suitable for beginners, intermediates, and professionals. In this standing position with your barbell, you primarily target the biceps.