Lee Boyce, C.P.T. Follow along as we run through everything you need to know, including how to do spider curls with proper form, as well as alternatives and variations to try on your next arm day.

it’s the bicep curl and, rightly so. Not only is it incredibly effective, hitting the biceps brachii muscles (the long and short head of the biceps), to improve their roundness and strength ...

The first is the classic bicep curl – the one you've seen in every gym with folks lifting a pair of adjustable dumbbells or barbells. And the second is the more modern alternative: the hammer curl.

So how do you do a waiter curl? Hold a single dumbbell with both palms under the plate. Allow the dumbbell to rest on your palms, and avoid gripping with your fingers. Starting wi ...

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Remember, hammer curls are more than just an alternative to bicep curls. By incorporating this exercise into your routine, you can significantly enhance not only your arm strength but also your ...

Bulging biceps are a sign of strength, power, and dedication. The cable bicep curl is one of the elite bicep-focused exercises worth including in your upper-body muscle-building program.

Everyone knows that the road to toned arms is paved with bicep curls. But since the exercise is so familiar, many people don't think about their form while performing the move, and they end up ...