This is regarded as one of the best arm exercise out there. The standing barbell curls will target your biceps.
Muscles Involved in order of importance:
- Biceps (pectorals)
- Front Delttoids (shoulders)
To perform this exercise stand with your feet shoulder width apart and hold a bar with an under hand grip(palms facing away from you) hold the bar at arms length down in front of you.
Then curl the bar up towards your shoulders by bending your elbows.
Lower the bar back down to the starting posistion trying to keep as still as you can.
If you find that you are swinging your back to curl the weight up then it is probably to heavy lower the weight and concentrate on form rather than weight
Safety: This exercise should be done with a spotter if you think the weight will be a bit too much, I also have a spotter when doing this exercise just to be on the safe side.