I have been lifting for a year now without heavy emphasis on my biceps. Now they are behind and the methods I do on bicep day are pathetic. It's basically an upper body workout with the mindset of hitting the bicep. I was wondering if you guys know specific exercises for the bicep and only the bicep. I will do standing against a wall with my tricep on the wall and hammer curls with weight. I also like sitting in the preacher chair and doing hammer curls and going all the way out to 90. Is that to far? What else can I do to target the bicep and ONLY the bicep to actually start getting a good workout?