Everybody’s done a bicep curl — it’s one of those staple moves ... the move does a great job of isolating the biceps, which ensures that you’re actually working those muscles.

then you can’t go wrong with the bicep curl. “It’s the most effective isolation move if you want ‘rounded’ or ‘peaked’ biceps," says Steve. "It's a vanity muscle for sure ...

using lots of upper body muscles rather than isolating a single muscle group, you should be able to load up the barbell and go a lot heavier than you would doing a regular bicep curl. If you don't ...