The Standing Barbell Curl

Stand straight with barbell in both hands, palms facing forward, bar against thighs, and hands shoulder width apart.

Lift the bar up to the shoulder, up to the collarbone, keeping your back straight with no swaying of your torso. Lift the weight slowly. At the topmost of the movement, genttly lower the weight back to the starting position.

Tip: when at the top of the movement, contract the biceps. That will help you to get the "pump" and feel it in the bicep. When lowering the weight, fight it on the way down and lower it slowly. That will emphasize the negative motion, and really make those biceps/arms work!

There are many variations of this basic exercise, but to really get those guns, keep it simple, go heavy and strict. And those arms will grow!