4 isolation exercises that Dorian Yates used to build his legendary biceps

Dorian Yates, six-time Mr. Olympia winner and one of bodybuilding's greatest legends, is known for his uncompromising training philosophy and massive physique. Although he himself admitted that his biceps were not his strongest part, he developed a highly effective system to make them grow. Forget endless sets and hours in the gym. The Yates Method is all about intensity, precision and maximum focus on every single movement.

Here are 4 isolated exercises that formed the basis of his biceps training and that helped him build arms worthy of a champion.

1. Dumbbell Concentration Curl

This exercise is an absolute classic for isolating and building the top of the biceps. Yates emphasized perfect technique and full concentration on the muscle being worked.

• Doing: Sit on a bench, bend slightly and rest your elbow on your inner thigh. Lift the barbell in a smooth motion until maximum contraction (shrinkage) of the muscle. At the peak of the movement, hold the muscle for a moment and then slowly and controlled lower the dumbbell back down. It is the negative (eccentric) phase of the movement that is key to stimulating growth.

2. Cable Curl

The pulleys provide constant tension throughout the range of motion, which is great for maximizing the pumping and feeling of the muscle.

• Stand facing the bottom pulley, grasping the straight or curved axis. With your elbows firmly in front of your body, lift the axis towards your chest. Concentrate on squeezing your biceps in the top position and slowly and controlled return the weight to the starting position.

3. Machine Curls

Machine curls are ideal for safely performing an exercise to failure because they eliminate the need for stabilization and allow you to focus solely on biceps work.

• Make sure your elbows are properly supported. Choose a weight that allows you to perform the exercise through the full range of motion. As with other exercises, the key to success is maximal contraction at the top and a slow, controlled downward movement.

4. Barbell Curl

A basic and indispensable exercise for building overall biceps mass. Although Yates is known more for his "high-intensity" Mentzer-style training, the classic biceps lift had a solid place in his arsenal.

• Execution: stand with your back straight, feet shoulder-width apart. Grip a large dumbbell underhand at about shoulder width. With elbows held close to your body, lift the dumbbell in a smooth upward arc. Avoid cheating and swinging your body. Concentrate on biceps work and lower the dumbbell back down in a controlled manner.

The Yates Philosophy: less is more

The key to Dorian Yates' success was not volume, but intensity. He cautioned against overtraining and instead of increasing the frequency of workouts, he advised to focus on maximum effort in each set and allow the muscles plenty of time to recover. Each movement was well thought out, with emphasis on full contraction and controlled negative phase.

Even at the age of 63, Dorian still uses these principles and exercises that have made him a legend. Incorporate them into your training, focus on intensity instead of quantity, and watch your biceps grow.