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 ...

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 ...

Most guys are so obsessed with getting bigger biceps that they center their training around pumping up their arms. First, let me say this: Beginners should not even be doing biceps work. You will get ...

If you lift weights and you're focused on building your arm size and strength, you probably have a whole arsenal of curling exercises you use to chase a pump. From standard dumbbell biceps curls to ...

A simple yet powerful arm workout designed by a U.S.-based fitness expert to build lean muscle at home or in the gym, using ...

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 ...

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, ...

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 ...

To make the arm muscle gains you want, you'll need to be intentional. Following a balanced workout split will put you in a good position for growth — but if you really want to maximise your biceps ...