This exercise develops bicep mass. It also involves the forearms.
Stand up straight, grasp a barbell with a reverse grip slightly wider than shoulder width apart.
Slightly bend your elbows.
As you exhale, from the starting position lift the barbell slowly without moving or swinging your torso.
Without pausing at the top, slowly return to the starting position as you inhale.
A wide grip shifts the emphasis to the biceps short head, a narrow - on the long.
If you feel pain in the wrists while lifting a straight barbell, take an EZ curl barbell.
To isolate your work on your biceps, you can do this exercise sitting on the Scott bench or lean against the wall.