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This is why I feel any sort of curl is an isolation exercise. Allow me to enlighten you. I very much disagree with this. Skull crushers place a fair amount of stress on the elbows. The body is designed to work as a unit. This is only a guideline however, and you should use as much volume as you need. Pull the bar into your upper ab region.

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One difference between the biceps and the triceps is that more isolation is required for the triceps. Effectively, you're performing a bent over row, but using the biceps to move the weight. I've always been quite interested in volume. This is only a guideline however, and you should use as much volume as you need.

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Now saying that, I'm not suggesting that you should move so much that people think you're trying to make love to the weight. Gym equipment is designed specifically to be gripped by your hand and waved around in the air in whatever manner each exercise dictates. You may also find that this creates more of a stretch on the triceps, which might be beneficial too. Don't fret, there's still hope. John Berardi, a former Olympic trainer, recommends giving individual muscles up to seven days to recover and regrow after a workout. You aren't going to grow inch biceps overnight, and you can't work your biceps every day to speed up the process.

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Description: Biceps Concentration Curls. Bigger muscle groups need and can get away with more volume, and smaller ones less volume. You use the triceps when punching, a very explosive action. You should also consider that your biceps are at their weakest when fully extended. They are at their strongest when at roughly a 90 degree angle. This is an extremely general rule, and is different for each person, but it should provide a guideline as to what needs to be done to shift emphasis as desired. Even without gym equipment, you can build up to bulging biceps and fill out your shirt sleeves like never before.
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