When you do spider curls the "normal" way on a preacher bench, your upper arms hang perpendicular to the floor. This puts your biceps in a relaxed position. To really dial up the muscle activity, flex your shoulders to about 90 degrees (as if you were doing the first part of a front...
Anita Bean, the author of "The Complete Guide to Strength Training," recommends performing six to 12 repetitions in two to three sets. To progressively build muscle mass, gradually increase stress to your biceps by adding more weight, reps or sets. Video of the Day Determine How Much Weight ...
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When most people think of building up muscular arms, they tend to focus on the biceps. However, the triceps make up 2/3’s of your upper arm mass. So if you want to build bigger arms – you need to focus on growing the triceps just as much, if not more, than the biceps. In th...
Every man knows about biceps, and has tried doing some type of curl to get guns that women go crazy over. The back is probably the most understated muscle group for the male body, but I believe it is the most powerful. We don’t see our back, but everyone else does,and nothing say...
In addition to stimulating your outer biceps, hammer curls help increase grip strength and wrist stability. Step 1:Hold two dumbells of equal weight in each hand. Keep your arms and hands by your sides, facing your palm inward. Step 2:Stand erect and curl both of your dumbells up, bringin...
If you're out on a date with a girl, offer her your jacket when she's cold, hold the door open for her, or make sure she isn't walking on the edge of the sidewalk. Those biceps aren't only good for lifting, you know? They're for protecting too. So if you see someone who ...
This one exercise is all you need to beef up your arms. Here's how to do the reverse biceps curl with picture-perfect form.
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All curls build your biceps, but some are more effective than others. Here's how to hit your arms with laser-focus using the spider curl.