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 ...

When your main workout goal is getting a massive biceps pump, ripping through sets of heavy curls is usually at the top of the workout list. But to wrap up your routine, you might find more success ...

The curl is a core training staple that can build size and strength in your triceps and chest-but are you sure you're even doing the exercise correctly? What about variations on the old standard, like ...

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 ...