Story by Lee Boyce, C.P.T. There's no shame in admitting you focus on arm exercises—or, more specifically, biceps ...

If you don't have a preacher curl machine, try using an incline bench! Find me on Instagram @coach.frizzle -> The Incline bench is great because you can set it up according to your height.

Spider curls tweak the classic bicep curl by using a supinated grip (palms out) and leaning the front of your body against an incline bench to isolate ... Grab the weight(s) with a supine grip ...

Fitness coach Jeff Nippard walked fans through 22 of the best and worst biceps exercises using science-backed explanations.

Stan Kravchenko, celebrity coach and founder of OneFit.com, shares 10 common mistakes to avoid if you want to effectively grow your biceps.

MY MOM BOUGHT me a cheap curl bar set in 2010 ... My current set-up includes the familiar players: adjustable dumbbells, a weight bench, slam balls, bands, kettlebells, even a couple of maces.

Mind you, this praise is contextual; if back extensions and Nordic curls aren’t your priority ... pliability feel similar to the foam on weight benches by premium brands like Rogue and REP ...

RitFit 10lbs Rubber Encased Hex Dumbbell Pair: was $69 now $39 It's rare to find single hexagonal dumbbells for less than $50 ...