Zottman curls use an underhand and overhand grip during different portions of the lift, so as well as hitting both bicep heads, they also work your forearms too.

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 ...

And I think a lot of people falsely classify the biceps curl as a vanity-related exercise. I see it a different way, mostly because the biceps are involved in so many daily tasks.

When performed correctly, bicep curls give you leaner, more toned arms and make everyday activities easier.

The research examined the effects of different forms of bicep curls and found one in particular can lead to significant strength improvements, even when undertaken for just three seconds a day.

Best You Friday Fit Tip: Get the most from bicep curls To attain that little extra "umph" in your curls, try a looser grip and add a wrist twist at the top of your lift.

These students did their curls in one of three different ways, performing an isometric, concentric, or eccentric bicep curl during the experiment.