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 ...

No matter how you slice it up, building a sleeve-busting set of biceps requires curls—lots of them. But if your routine consists of nothing but the same stale standing curl movements that give you a ...

Grab an EZ bar with a narrow grip and let it hang in front of your thighs. Brace your core as you curl the bar up to your chest, keeping your upper arms stationary. Return under control to the start ...