Preacher curls
A good exercise to isolate the bicep muscles which also allows you to go heavy, and therefore reap maximum gains from the workouts you do. You will need a preacher bench to perform this exercise, if you are not sure how to set it up, ask the instructors in your gym.
You can use an EZ bar to perform this exercise or you can use a regular straight barbellm, whichever feels best for you. You may want to alternate between the two between workouts to provide a bit of variety and work slightly different muscle fibres.
Sit on the preacher bench, with your arms straight, holding the barbell, curl it up until the biceps are fully contracted. Hold the weight at the top, then release them, dropping the weight slowly so that your biceps get a negative workout on the way down. Each rep should take about five or six seconds.
You can also use the preacher bench to perform hammer curls with dumbbells and reverse grip barbell curls.
