Sit on the bench holding a pair of dumbbells, with your shoulders tight and your head up (not resting on the bench pad).

But, you're here for arms, so let's give you what you're after. Behold, 15 of the best biceps workouts guaranteed to stimulate new levels of growth if you've graduated from bodyweight arm exercises.

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 ...

A strong bicep can create that defined look in the upper body that many people desire. But what most people don't realize is how important strengthening this area is for reasons beyond aesthetics. The ...

If you lift weights and you're focused on building your arm size and strength, you probably have a whole arsenal of curling exercises you use to chase a pump. From standard dumbbell biceps curls to ...

The cable spider curl takes the perks of the dumbbell spider curl, and upgrades it by keeping constant muscular tension ...

With each passing year, I find myself gravitating toward exercises that are less risky. Twenty years of living an active life come with some musculoskeletal battle scars even under the best of ...

If you lift weights and you're focused on building your arm size and strength, you probably have a whole arsenal of curling exercises you use to chase a pump. From standard dumbbell biceps curls to ...

A strong bicep can create that defined look in the upper body that many people desire. But what most people don't realize is how important strengthening this area is for reasons beyond aesthetics. The ...

Unlike most biceps exercises, the Bayesian curl places the highest tension on the muscle when it’s fully lengthened. Growing ...

The first versions of the barbell were found in the 1860s in European gymnasiums, but Alan Calvert of the Milo Barbell Co. is credited with the first barbell patent in 1902. For the past 123 years, ...

The LegFlexx is a new seated flywheel training device designed for leg curl exercises at a 90º angle, resulting in 55% higher hypertrophy; LegFlexx increases strength and muscle growth while allowing ...