This is probably the best exercise for biceps. The standing barbell curl is what most people think of when they think big biceps. 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.  Keep your elbows fixed and back straight for proper form. This puts the maximum load onto the arms. Don’t lower the barbell quickly. Resist the weight as you slowly lower it to maximize the effectiveness of each rep.  You can also do this exercise seated. The bar will come down to a rest at your thighs, which shrinks the range of motion to the area that pumps the greatest load on the biceps.
العب تمرين مرجحة البار واقفًا.