Step up to a loaded barbell, keeping the barbell close to your shins, standing with feet shoulder-width apart. Tighten your abs, push your butt back, and bend at the waist, lowering until your arms ...

With a mix of heavy and controlled movements, it hits the biceps brachii and brachialis for a full, rounded look. Barbell curls are a classic mass-building exercise for the biceps. The heavier ...

"During a barbell bicep curl, for example, break up the reps into blocks of seven, without any rest in-between. For the first block, only lift the barbell to just above waist height, focussing on ...

The barbell curl is a classic exercise for isolating the biceps. It requires you to grasp a barbell with an underhand grip ...

you should be able to load up the barbell and go a lot heavier than you would doing a regular bicep curl. If you don't want to stray too far from your regular dumbbell curls, the hammer curl is an ...

Place a bench or a high box in front of you and step onto it with one foot. As you plant your foot, push through the heel so that you are up on the box. Slowly lower yourself back down, resisting ...

Get toned and sculpted arms with a combination of strength training, cardiovascular exercise, and proper nutrition. Key ...

Finally, if you use the underhand grip Samuel suggests, you'll challenge your biceps, brachialis, and forearms too, making the barbell row a low-key asset on arm day as well. If you're thinking ...