So many people want bigger biceps but don't know how to grow them. Here's what actually works.

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 ...

Let sports scientist Ross Edgely teach you how to pack muscle on your biceps, forearms and shoulders by mastering bicep curls ...

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 ...

Ask a kindergartener to show you her muscles, and she’ll flex her biceps. Hand a dumbbell to a 10-year-old boy, and the first thing he’ll do is a curl. Look around your gym on a typical day, and ...

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, ...

The cable spider curl takes the perks of the dumbbell spider curl, and upgrades it by keeping constant muscular tension throughout the rep. Not only that, you'll be eliminating momentum, therefore ...