Standing Bar Curls

The standing bar curl is a very basic and important exercise when you want to think big biceps. The simple bicep curl can be performed in numerous ways: standing with dumbbells (with both hand curling at the same time or alternating), one arm resting on an inner thigh while in concentration curl, a preacher curl variation or seated with dumbbels.

The bicep has a main role in elbow flexion and the best movement one can use to stimulate it the most is a curl. The most basic curl movement comes with the barbell curl. Most bodybuilders consider it to be the best biceps exercise. Performing it is very easy:

Hold a bar in a shoulder-width grip, holding arms straight towards the floor with the elbows locked an inch from your sides. The weight needs to be curled towards the chest and your back and elbows must remain fixed for better isolation. When the barbell reaches the front of the chest contract the biceps. Slowly lower the weight, applying resistance until you have a full arm stretch