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

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 ...

Sometimes the little things in life are the keys to big rewards, and drag curls is a great example. The range of motion is minimal, and the weight it requires may be less than you’re used to, but the ...

Bulging biceps and strong, toned triceps provide both aesthetic and functional benefits. Bigger, more powerful arms are also a key part of the desirable, muscular, masculine upper body shape known as ...

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, ...

And building a strong set of biceps can only help you to get stronger overall, as all pulling movements (essential for training the big muscles in your back) will reap the rewards of your focused work ...

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

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