If you could only do one exercise for bi's.....

[notoriousQQ]

Yep, I do something very similar. Doesn't even take much weight to get an incredible pump and stretch. I rotate cables in occassionally.

Notoriousqq I do cable concentrations from a preacher bench, WOW incredible pump and partner can add just a bit of help for those last few ass kicking reps

 

[msboss]

preacher curls give me a great pump.

Ditto. Preacher curls really pump my biceps and I can feel the lift deep in the belly of my muscle.

msboss

 

[chanmanfoo]

heavy straight barbell.
foo

 

[louden_swain]

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probably the most basic builder out there. . .preachers are stressful on the forearms. . .especially when using heavy weights.

 

[c3ntrifug3]

Yeah, I agree on the preachers - my forearms hurt afterwards but they do feel great.

Probably preachers or drop sets on barbell.

 

[The_Eviscerator]

Barbell Curls or Hammer Curls... if done properly... these are all you need.

 

[sk*]

Barbell Curls.

I used to hate them for a while because I thought they were too hard on my joints, but if I do really slow and controlled reps they are awesome for bicep development.

-sk

 

[SofaGeorge]

EZ bar curls... no question.