Tip: Dumbbell Spider Curl with Push

Make the spider curl even better: push the dumbbells together for a harder contraction. Once fatigued, move the elbows back to extend the set.

Spider curls will nail the short/inner head of the biceps. The constant tension, especially at the top portion of the movement, can trigger new biceps growth.

Push the dumbbells together while you squeeze and contract the biceps. At the top of the movement, pause for one second before beginning the lowering phase of the rep.

Now extend the set once you fatigue: change the force angle by moving the elbows further back and shortening the range of movement. This will allow you to get a few extra reps.

Michael Warren won the UK Personal Trainer of the Year award (2014). He is the owner of Michael Warren Performance Education, and has trained a number of professional athletes and teams. Follow Michael Warren on Twitter