With the standard variation, you place your hands shoulder-width apart on the barbell, start with your elbows fully extended, and curl your arms upward to bring the barbell up to your chest. [substeps] Keep your elbows fixed and back straight for proper form.
[header] How to get better biceps [title] Do standing barbell curls. [step] This is probably the best exercise for biceps. The standing barbell curl is what most people think of when they think big biceps.