"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 ...

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 ...

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 ...

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 ...

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 ...