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Best Biceps & Triceps : Standing Biceps  Curl: Stand up with your Grab the cable bar at shoulder width and keep the elbows close to the torso. The palm of your hands should be facing up (supinated grip). This will be your starting position. While holding the upper arms stationary, curl the weights while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and  position for a second as you squeeze the muscle. Slowly begin to bring the curl bar back to starting position. Repeat for the recommended amount of repetitions. 12 too 15 reps. Variation:  You can also perform this movement using an Straight Rod straight barbell l  attachment or single handles .                  BARBELL CURL : The biceps curl can be performed a number of ways: standing with dumbbells (both hands curling or alternating)...