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Isolation

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Dumbbell Single Arm Bench Braced Flat Curl

Lay off the side of a bench with the back of your working arm pressed into the side of the bench. Keep your hips all the way up.
Fully extend your elbow and feel a stretch through your bicep, then curl.
Stop before the dumbbell is pointed at the ceiling to keep tension on your biceps.
Dumbbell Single Arm Bench Braced Flat Curl Exercise Guide - Biceps Workout | MuscleWiki