Standing Biceps Curl
This is a useful exercise that allows you to lift heavy weights and increase the size and strength of your biceps muscles. Experimenting with variations on the handgrip can help all-round development.
STEP 1. Stand tall with your feet a shoulder-width apart and your knees slightly flexed. Work your hands from the ends of the bar toward the middle, gripping the bar at the first bends you reach.
STEP 2. Inhale, then slowly raise the bar toward your shoulders as you exhale, keeping your elbows close to your sides without letting them travel forward.
STEP 3. Inhale and slowly return the bar to the starting position.