Bicep Curl (Barbell)

I am reluctant to post this exercise before many other great exercises that I have to offer as many new lifters place way too much emphasis on this exercise; however, big biceps do look really nice during these summer months (hence "beach muscles") and the Bicep Curl may be the easiest lift to learn.

The Muscles it Works: If done correctly, this exercise should exclusively target your biceps.

How to Perform: For this exercise, the bar can begin almost anywhere (on the floor, on a rack, etc...), just make sure your grip the bar at about shoulder width and even from the center on both sides. Begin with the bar around your waist and your elbows against the sides of your torso. Then, with your elbows up remaining as still as possible, raise the bar up towards your neck (so your forearms are pointing straight up). Then, slowly and deliberately lower the bar back to the starting position before repeating this movement over and over again for the desired number of reps.

Tips:
1. Perform a large number of reps for mass building (as bicep strength isn't the most useful, but big biceps certainly look impressive)
2. Perform relatively slow reps and do not cheat the exercise by moving your back (and using it to perform the motion by generating momentum)

Conclusion: Biceps should certainly be a part of any balanced weight lifting routine, but don't concentrate too hard on them. Many beginning lifters make the huge mistake of working hard on their biceps while neglecting their triceps which leads to unbalanced (and less impressive) arms than could be obtained by routing some of that bicep dedication to your triceps. As long as you continue to work all other body parts though, go all out on your biceps and get ready for the beach.