A researcher reviewed 32 studies on arm training to find out what really works – from exercise selection to volume, here’s ...

If you want a properly punishing biceps squeeze rep in and rep out, this preacher curl to spider curl superset is the perfect one-two pump finisher to your arms training. While these exercises ...

Bicep curls can be performed either seated or standing, using free weights, barbells, resistance bands, or machines. If standing, the postural muscles, particularly the abdominals and low back are ...

Without moving your torso, hips, or legs, curl the weight downward this time, so that your forearms are parallel to the ground. With control, raise the dumbbells back up to shoulder height. 3.

Zottman curls target the upper and lower arms, including your forearms and biceps, using changing palm positions. You’ll notice significantly more activation through your forearms using this move.

Bicep curls vs hammer curls: What's the difference, exactly? While both exercises target the muscles located in front of your arms, there is a slight difference between the two moves.