Spider curls are designed to strengthen the muscles in the arms, particularly the biceps. Strong biceps help with everyday activities, as they are activated when carrying or lifting objects ...

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Plus, either exercise can be performed with either dumbbells, a cable machine, resistance bands, or a barbell (if you're doing bicep curls). If you want biceps that are rounded and bursting out ...

Just don't reach for the pair of dumbbells you usually do your curls with, as these, are far more challenging. This compound movement not only targets your biceps, but pretty much your entire ...