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 ...

Start holding the bar at hip height, then squeeze your core and contract your biceps to curl the bar up to shoulder height. Squeeze your biceps at the top of the movement, then slowly lower the weight ...

Picture a man lifting weights. Did you imagine bicep curls? You may be surprised to learn that, despite stereotypes associated with pumping iron, bicep curls are not necessarily the best move for ...

Building bigger and stronger biceps is usually on a gym rookie’s first checklist, and that means doing curls, curls, and then some more curls. Even though training has seen many advancements over the ...

Build bigger, stronger arms in less time with this biceps and triceps superset workout. It’s going to hurt, but it’ll be ...

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 ...

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 ...