The upper portions of the limbs are among the most important areas of the human musculature in determining overall strength and power. Many exercises are dedicated to developing the biceps, triceps, quadriceps and hamstrings.
Concentration Curl
The concentration curl is one of the premier exercises for isolating the biceps, or the front of the upper arm. Seat yourself on the edge of a bench with your feet flat on the ground and your knees pointing outward. Brace your right arm on the inside of your right knee, just above the elbow. Grasp a dumbbell with your right hand and allow your right arm to hang straight down, suspending the dumbbell above the floor. Using your biceps muscle, curl the dumbbell toward your right shoulder in an arcing motion. Once it reaches shoulder height, pause, then lower the dumbbell to the starting position in a controlled motion.
French Press
The French press is a great exercise for isolating the triceps, or the rear of the upper arm. Place a bench in the upright position and rest your back against the padding. Raise both arms above your head, and bend backward at the elbows so that your hands are behind your head with your palms facing away from you. Have your training partner place an e-z bar-style barbell in your hands, with your hands approximately six inches apart. Keeping your elbows static, press the barbell upward in an arcing motion until your arms form a straight line. Pause, then allow the barbell to return to the starting position in a controlled motion.
Leg Extension
The leg extension is a favorite exercise for isolating the quadriceps, or the front of your upper leg. Seat yourself on the leg extension machine with your back on the upright padding and your toes hooked under the foot pad. Adjust the length of the leg lever if necessary. Using your quadriceps, press the foot pad upward in an arcing motion until your legs form a straight line. Pause, squeezing the quadriceps, then allow the foot pad to return to the starting position in a controlled motion.
Hamstring Curl
The hamstring curl is a foolproof way to isolate the hamstrings, or the rear of your upper leg. Place your torso on the stomach pad in a prone position, grasp the handles, and hook your heels underneath the heel bad. Adjust the length of the leg lever if necessary. Using your hamstrings, curl the heel pad upward in an arcing motion until your heels are as close to your buttocks as possible. At the end of the motion, squeeze the hamstrings, then slowly allow the heel pad to return to the starting position.
