Add Yahoo as a preferred source to see more of our stories on Google. 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 ...

Whether you're looking for raw strength or pure size, the spider curl provides the constant tension to get you there ...

More than ten years ago, before I became a trainer, one of my gym buddies turned me onto a new biceps exercise as he was prepping for a physique competition in the over 50 division. But I didn't quite ...

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 ...

Challenge yourself with more than just progressively heavier weights for your next big arm workout. Play with time under tension and positioning to challenge your muscles to stimulate even more growth ...

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 ...

No matter how you slice it up, building a sleeve-busting set of biceps requires curls—lots of them. But if your routine consists of nothing but the same stale standing curl movements that give you a ...