The cable spider curl takes the perks of the dumbbell spider curl, and upgrades it by keeping constant muscular tension throughout the rep. Not only that, you'll be eliminating momentum, therefore ...

"Hearst Magazines and Yahoo may earn commission or revenue on some items through these links." If you’re looking for a better finishing exercise to provide a powerful pump to your biceps, one that ...

The Bayesian cable curl is one of those exercises that looks almost too simple to be effective, until you try it. A favourite of science-based lifters, by challenging the biceps most when the arm is ...

Dumbbell curls, incline curls, cable curls, preacher curls, barbell curls—most guys’ biceps workouts are pretty redundant, boring, and, most important, ineffective. “For growing size, curls come up ...

When you think of biceps, do you think bulging like Arnold Schwarzenegger? Or maybe that signature double flex pose comes to mind? Whatever image you conjure up, biceps are more than just for looks.

For most lifters, arm day is built around the holy trinity of biceps training: barbell curls, dumbbell curls and, occasionally, cable curls. It works – but it doesn’t make you immune to plateaus.

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Beth Skwarecki is Lifehacker’s Senior Health Editor, and holds certifications as a personal trainer and weightlifting coach. She has been writing about health for over 10 years. Curls are the classic ...