Barbell Curl

• Biceps Brachii (Biceps)

• Brachialis (Lower Biceps)
• Brachioradialis (Forearm)

• Deltoid, Anterior (Shoulder - front)
• Trapezius, Upper (Back - upper)
• Trapezius, Middle (Back - middle)
• Levator Scapulae (Shoulder - upper)
• Wrist Flexors (Inner forearm)

1. Stand straight, holding the barbell with a supinated (under-hand) grip at about shoulder width.
2. Keeping your elbows at locked at your sides, slowly lift the bar until its under your chin.
3. Slowly lower the weight back.
4. Repeat steps 2 & 3 until you've repeated the desired number of reps

For building muscle size: 3 sets of between 6 - 8 reps. For muscle tone: 3 sets of between 12 - 15 reps.