1) Standing barbell curls

This exercise aims for overall mass development in the biceps. Quite possibly the most popular biceps exercise ever, although seldom can one see someone in a gym do it correctly. The reason is probably that it’s way too tempting to cheat.
The subject picks up the barbell with and underhand grip hands at about shoulder-width distance from one another. He/she curls the barbell up and to the front in an arc-like motion, paying close attention to the quality of contraction. At the top of the movement he/she flexes the biceps a bit then lowers the barbell slowly and keeping it under control.
The two arms should be perpendicular to the floor both on top and at the bottom of the motion.
Extra considerations:
- you need to avid cheating at all cost. Bending forward and back during the lift will greatly diminish the range of the motion and thus the effectiveness of the exercise
- your elbows should stay immobile during the whole execution of the exercise.