"Hearst Magazines and Yahoo may earn commission or revenue on some items through these links." TO MAKE THE arm muscle gains you want, you'll need to be intentional. Following a balanced workout split ...

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 ...

The preacher curl is a staple exercise when it comes to arms workout. The best part about it is just how easily it can be tweaked in multiple ways for greater or lesser difficulty. Depending on the ...