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 ...

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 ...

Operation big arms often means one thing – bicep curls! After all, this isolation exercise is pretty easy to execute, making it ideal for lifters of all levels, and it delivers the goods when it comes ...

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 ...