The squatting cable curl is a great exercise that allows you to isolate the biceps. Set up for the exercise by attaching a straight bar to the low pulley cable and selecting the weight you want to use on the stack.

Stand facing the cable machine and grasp the barusing an underhand grip (palms facing up) with your hands around shoulder width apart.

Squat straight down so your buttocks aretouching your heels.

Rest the back of your arms (just behind the elbows) on your knees. Your knees will act as padding to really isolate the biceps.

To execute, slowly curl the bar up towards your body as far as possible.

Squeeze the biceps, and then slowly lower the weight back to the starting position.

Repeat for desired reps.

Exercise Tips:

You don't need to use as much weight as normal because you're really isolating the bicepand the movement is much harder than a cable curl.

For the best results use a very slow rep timing and focus on the stretch and contraction of the muscle.