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 ...

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Whether you're looking for raw strength or pure size, the spider curl provides the constant tension to get you there ...

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Sit on an incline bench (about 45 degree) holding a dumbbell in each hand as shown in the picture. Keeping your elbows stationary, curl the weight upwards towards your shoulders. At the top position, ...

Sometimes, you have a half-hour of longer to really annihilate your arms in the gym, crushing them with exercise after exercise to stimulate growth. But sometimes, you just need a sleeve-busting ...

Hold a dumbbell in each hand with your palms facing forward. Curl both your arms upward without swinging, keeping your elbows stiff and lower slowly. Repeat until you feel the burn. Hammer curls are ...