This is a good exercise that really isolates and concentrates on your bicep giving it that workout that it really needs.
In this exercise you need to be seated with either a set of dumbbells or a EZ/Straight bar and what you want to do is rest your upper arm – from the underarm to the elbow on the bench with weight in hand, then you do a full curl nice and slow and when you get to the top of your curl squeeze on the bicep and come down nice and slow.
1st set start with 7kg (beginner) do 10 reps
2nd set 8/9kg 8 reps
3rd set 8/9kg 8reps
4th set go back to 7kg 12/15 reps
Lift to your comfort ability and don’t try to lift anything too heavy as you could cause injury to yourself. Try to move up by a kg or 2 every week if you can if not make sure you can master the weight before moving on.[Picture from exercisegoals.com]