4 Classic Exercises to Build Up Your Biceps

 4 Classic Exercises to Build Up Your Biceps 

Apply these minor tweaks to get your arms growing again.    

2 of 6 Preacher Spider Curl

Flip the script on the preacher bench. Load an EZ-curl bar and turn to face the seat of the bench. Rest your elbows on the flat portion of the pad. When you extend your arms, they should be straight up and down, perpendicular to the floor.

The preacher bench is now effectively a, spider-curl bench. Perform controlled curls, alternating wide and narrow grips on each set..

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