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 ...

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 ...

THERE'S MORE TO achieving the perfect biceps pump than just knocking out rep after rep of unfocused dumbbell curls. Even for the most experienced arm-day adherents, finding that sweet spot for the ...

If you want big arms, do a biceps curl. If you want even bigger arms in 2025, it's time to build some bicep curl variations into your upper-body workouts. Like your triceps, glutes, and chest, your ...

When it comes to increasing the size of your biceps as much as possible, plenty of recent evidence suggests that focusing on training in the stretched position could help you reach your goals faster – ...

A bigger set of biceps is on many gym-goers' agendas, and while there are plenty of bicep exercises to choose from, the incline curl and preacher curl are time-tested favourites. The former has ...

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 maximize your biceps ...