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Bicep Exercises [ Chest | Biceps ] BICEPS Here are a few exercises that will help you achieve well-toned or large biceps depending on your fitness goals. Standing Barbell Curl This exercise focuses on the biceps with secondary emphasis on the flexor muscles on the inside of your forearms. Method of performance: Choose the appropriate barbell weight.  Placing your hands on the barbell about 4-6 inches on each side wider than your shoulder, bring the barbell to the starting position-  standing erect, with the barbell pressed against your upper thighs. With your upper arms pressed against your torso, slowly bend your elbows bringing the barbell up to a position just under your chin.  As you slowly bring the bar up, avoid swinging your body.  Then slowly bring the bar down to the starting position. Remember to keep your body straight as you curl the barbell and concentrate on keeping your upper arms against the sides of your torso. Variations: You may want to try a narrow or slightly wider grip on the barbell depending on what works better for you. Advice: - perform the exercises slowly for maximum benefit focusing on both the upward and downward  movement - use strict form to prevent injury - keep your body straight, avoid swinging your body - keep your upper arms against the sides of your torso - 3-4 sets, 8-12 reps Preacher Curls and Bicep Curls on Fitness Machines This exercise can be done using a barbell a preacher bench.  The technique is similar for bicep curls on fitness machines. These curls strongly emphasize the entire bicep giving you long full biceps. Method of  Performance: I will illustrate the bicep curl on a fitness machine.  Today's fitness machines are designed very well for safe and optimal performance. My favorite is the Hammer Strength bicep curl machine.  First of all, adjust the seat, lean over the padded area, with your upper arms pressed against the padding and forearms parallel.  The top edge of the bench should be against your armpits.  Grasp the handles and slowly curl upwards or bring the handles towards you in a semi circular arc.  Slowly lower the handles back down to the starting position.  Try to avoid raising your elbows off the edge of the bench.  Best results are obtained when this exercise is performed slowly. Advice: - avoid raising your elbows off the edge of the bench - best results are obtained when this exercise is performed slowly - 3-4 sets, 8-12 reps Online bicep exercises on video     Consult our Fitness Articles for more in depth information on weight and fitness training.     [ Chest | Biceps ]