Biceps

Exercise 3: (you need a cable for this)

Anybody on here find that their biceps don't ever ache the next day? Your chest and shoulders do, your back does, your triceps do, yet your biceps seem fine....

Your going to like this one

Set the cables on each end of the station in their lowest position.

Grab a handle with each arm and step forwards so your arms are extended behind you

Keeping your elbows as close to your side as possible, curl the weight up. Don't let your elbows be drawn up during the lift as this will take the strain away from your biceps and place it onto your delts and pecs.

It's also important to keep your fists straight and avoid curling them towards you.

At the top of the movement, squeeze your bicep as hard as possible. Hold for 1-2 second(s) before slowly bringing it back down.

This move perfectly isolates the biceps. Good form is very very important. Don't let your ego dictate how much weight you can lift because any cheating will take the strain away from the bicep.

Cable Curl - eBicep.com

Use the above for reference.