Everything you need to know about strict curls, the powerlift that isolates your biceps and builds serious arm strength.

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 ...

While there is no magic bullet for gaining strength, variety is key. To that end, although classic bicep curls often take center stage for building arm strength, another arm exercise deserves ...

A few things first: You can either do a biceps curl sitting on a bench or standing. Its mostly personal preference, but Bonney says standing challenges your core more. And whether you want to do a ...

Stand with your feet about shoulder width apart holding the weights with your hands in a pronated (overhand) position. Squeeze your glutes, abs, and shoulder blades to create tension. Lift the weight ...

Story by Lee Boyce, C.P.T. There's no shame in admitting you focus on arm exercises—or, more specifically, biceps ...