Lee Boyce, C.P.T. The spider curl is a variation of the biceps curl that utilizes a straight bar, dumbbells, or an EZ-bar. Spider curl's form is a little different than that of a classic curl as your ...

Sit on the bench holding a pair of dumbbells, with your shoulders tight and your head up (not resting on the bench pad).

So you want bigger biceps, but dumbbell curls alone aren’t delivering the results you desire? It’s a familiar story. One possible solution is to add more variation into your biceps workout, something ...

NO ARM DAY WORKOUT is complete without a solid biceps pump. The big arm muscles are one of the most popular points of focus for mass-obsessed gym bros, and for good reason. The biceps take up a prime ...

The cable spider curl takes the perks of the dumbbell spider curl, and upgrades it by keeping constant muscular tension ...

Strength coach and Athlean-X founder Jeff Cavaliere C.S.C.S. shares training advice each week on YouTube, breaking down the muscle-building benefits of specific exercises and demonstrating the safest, ...

NO MATTER YOUR fitness goal, efficiency should always be one of your top objectives. Yes, the exact nature of your split will ultimately depend on what you're trying to accomplish—whether that's ...

Either standing or seated, grab a dumbbell in each hand and let your arms hang almost completely straight at your sides, ...