The standing barbell curl is a staple exercise for targeting your biceps. Not only does it effectively target the biceps, but it also engages muscles in the core, shoulders, and forearms for a ...

The staple exercise for biceps growth is the standing barbell curl, often referred to as the "meat and potatoes" of bicep exercises.

It is similar to bicep curls; however, the grip is pronated in this exercise, unlike the standing barbell curl where the grip is supinated.

(4 sets of 12 - 15 repetitions) No.6: Standing Barbell Curl You can alternatively do the bends of the biceps with a barbell, needing strong muscle gains.

Bowflex SelectTech 2080 Barbell with Curl Bar is available now for a recommended retail price of $549/£599 at Bowflex US and Bowflex UK.

The Spider Curl, as you will find, isolates the biceps muscles and makes them do all the work when it is performed. Contrast that with simple standing barbell curls, where the entire upper body ...