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 ...

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Grab the barbell with an underhand grip, with your your hands positioned about as wide as your hips. To emphasize the inner portion of the bicep, take a wider grip; to target the outer part of the ...

If you're aiming to sculpt impressive biceps while boosting your strength and stability for foundational lifts like the bench press and shoulder press, you've landed in the right place. We’ve curated ...

"Hearst Magazines and Yahoo may earn commission or revenue on some items through these links." IF YOU STRIDE through the gym straight to the dumbbell rack, grab the first set of weights you see and ...

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

The secret to superheroic arms isn't just overwhelming biceps size. It's also definition and shape. And the baseball-sized biceps shape that most guys requires special attention. A key to developing ...

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 position on the front side of the upper arm, making them one ...