Barbell curls are the most
basic of bicep exercises. To perform barbell curls, grasp
the bar about shoulder-width apart and pull the bar toward your
torso while holding the body erect. Avoid using momentum
to lift the weight.
Dumbbell curls - This
exercise works the biceps in a slightly different manner
as the dumbbells will be at one's sides during part of the
movement. They can be done seated or
standing. Grasp two dumbbells and with your arms at
each side curl the dumbbells to shoulder level. For
a slight variation, twist the wrist as the dumbbells are
raised to hip level. Slowly lower to the original
position and repeat.