Barbell Curls

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are the best mass-builder for the biceps.  They work your entire biceps structure.  To perform them correctly use the following directions.  First, stand straight, with your feet about shoulder width apart (if another stance is more comfortable for you, go ahead and use it).  Hold the barbell with palms facing up, also about shoulder width apart, perhaps a little closer together, whatever feels comfortable.  Without squatting down or moving your torso, slowly bring the bar up to your chest.  You may or may not touch your chest with the bar, once you pass the vertical line and bring the bar closer to your chest, your biceps stop working.  To keep continuous tension in your biceps you might want to stop a few inches short of your chest.  At the bottom, don't bounce the bar of your thighs.  You can do this with dumbbells as well, but why?  They are more uncomfortable, and its more difficult to raise them evenly than if you perform this exercise with a bar.   Click Here!