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Story by Lee Boyce, C.P.T. There's no shame in admitting you focus on arm exercises—or, more specifically, biceps ...

Fitness coach Jeff Nippard walked fans through 22 of the best and worst biceps exercises using science-backed explanations.

Spider curls tweak the classic bicep curl by using a supinated grip ... Add plates to an EZ bar or place dumbbells in front of the bench (aka DB spider curl). Straddle the seat of the bench ...

A fitness expert breaks down the 5/20 method and how it can be a beneficial tool for growing more muscular biceps.

Hinge softly at the hips, and lean the torso in towards the arm that you are going to curl up. Utilize that slight rock in the the hips and the angle of the torso to bring your dumbbell up.

FEEL LIKE YOU'RE training your biceps all the time, but not making any progress? You're not alone. Because curls are so isolated to one small muscle, it can take a long time to add weight to the ...

Hinge softly at the hips, and lean your torso in towards the arm that you are going to curl up. Use that slight rock in the hips and the angle of the torso to bring your dumbbell up. Regain ...