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 ...

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 ...

For most lifters, arm day is built around the holy trinity of biceps training: barbell curls, dumbbell curls and, occasionally, cable curls. It works – but it doesn’t make you immune to plateaus.