For many lifters, it can be easy to get caught up in the inner workings of 21st-century lifting. Whether it's identifying the ideal degree of knee flexion during a sled drive, or watching a sports ...

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 ...

"This spider curl series is all about building mind-muscle connection with super-controlled reps, and then carrying that mind-muscle connection into a few extra reps to really smoke your biceps fibers ...

When it comes to guys hitting the gym and crushing a solid upper body workout, no muscle is more synonymous with strength (and physique) than the biceps. The iconic "flex" pose? That's your biceps ...

The secret to superheroic arms isn't just overwhelming biceps size. It's also definition and shape. And the baseball-sized biceps shape that most guys requires special attention. A key to developing ...

Let's be brutally honest for a second: you're probably leaving significant bicep gains on the table. As a trainer who's seen it all, I'm genuinely frustrated by how many guys spend endless hours on ...