"Hearst Magazines and Yahoo may earn commission or revenue on some items through these links." If you’re looking for a better finishing exercise to provide a powerful pump to your biceps, one that ...

To make the arm muscle gains you want, you'll need to be intentional. Following a balanced workout split will put you in a good position for growth — but if you really want to maximise your biceps ...

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 ...

For this movement, you shouldn't settle for anything other than perfect formespecially because it's such a killer exercise for a key muscle. Let Men's Health fitness director Ebenezer Samuel, C.S.C.S.

When you think of biceps, do you think bulging like Arnold Schwarzenegger? Or maybe that signature double flex pose comes to mind? Whatever image you conjure up, biceps are more than just for looks.

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 ...