The barbell bicep curl targets the biceps, allowing for heavier weights than dumbbells. This fundamental exercise promotes muscle growth and strength, focusing on the biceps brachii. It's ideal for building mass and improving overall arm definition.

1. Stand with your feet shoulder-width apart, holding a barbell with an underhand grip.
2. Keep your elbows close to your sides and curl the barbell towards your shoulders.
3. Squeeze your biceps at the top of the movement.
4. Slowly lower the barbell back to the starting position.