Iso-Lateral Biceps Curl
Muscles worked: Biceps (assisted by forearms).
How to do it
- Set the seat so your upper arms lie flat on the pad.
- Take a handle in each hand with your palms up and arms nearly straight.
- Curl both horns up independently to shoulder height.
- Keep the upper arms flat on the pad throughout.
- Lower slowly to nearly straight. Weight is per side.
Coaching cues
The two cues IronPack shows on this exercise's card mid-workout:
- Upper arms flat on the pad
- Both arms, independent horns. Per side
Logging it
IronPack suggests working in the 10 to 15 rep range, progressing in 2.5 kg jumps when you own the top of the range. Records are tracked automatically at every rep count from 1 to 12. Check your estimated 1RM from any hard set.
Related exercises
- Chin-Up - back, biceps
- Barbell Curl - biceps
- Dumbbell Curl - biceps
- Dumbbell Hammer Curl - biceps, forearms
Track the iso-lateral biceps curl properly
IronPack logs every set, tracks your records at every rep count, shows these form photos mid-workout, and turns the training into a card game you play with your mates.
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Steps, cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-08-16.