The barbell curl has stood the test of time as a great isolation workout that works both the upper arms and forearms to build strength and stimulate muscle growth in that region.
Load up the barbell or e-z bar to your desired weight. Start with an empty bar if you're new to ensure proper form.
Stand upright while holding the barbell at shoulder width grip. Keep an underhand grip and keep the barbell close to the thighs.
Slowly lift the barbell while contracting only your upper arms and fore arms Ensure that your upper arms remain stationary. Bring the barbell up close to your shoulders.
Pause for a moment and slowly bring the barbell down to start position.
Once completing your set, re-rack the weights as needed or wipe down the equipment used.
You can use the e-z bar for a much more concentrated movement for your upper arms.
You can use a machine, pulley or a curl rack to mimic and further isolate this movement.
Start with low weights and avoid using your back to hurl the weight upwards. Focus on quality of movement and form while engaging the correct muscle groups.