5 Explosive Bicep Exercises that Guarantees Big Arms

#4 Spider Curl

The spider curl is a very effective isolation curl for improving your biceps. With its simple motion, it could be performed by people of different age groups and diverse skill levels.

Instructions:

Step 1: Hold the EZ-curl bar with both the hands and position yourself comfortably on a preacher bench. Make sure that you have planted your feet firmly on the floor and have placed your upper arms perfectly on the bench.

Step 2: Keeping the upper arms stationary, lift the bar towards the ceiling by contracting your biceps.

Step 3: Pause for a moment and return to the initial position.

Perform the exercise for the recommended number of times.

Important tip: You could also perform this exercise by using dumbbells or a barbell.

Next up: Barbell Curl