Master the Spider Curl for Bigger Biceps | Form Check

The curl is a core training staple that can build size and strength in your triceps and chest—but are you sure you're even doing the exercise correctly? What about variations on the old standard, like the spider curl?

For this twist on the basic gym necessity, you shouldn't settle for anything other than perfect form—especially because it's such a simple, essential movement that should serve as one of the centerpieces of your training plan. Let Men's Health fitness director Ebenezer Samuel, C.S.C.S. and associate fitness editor Brett Williams guide you through the move's subtleties, saving you from the bad habits that are keeping you from unlocking your fitness potential.

Before you grab your dumbbells and take your position on the bench, take note that it's extremely important to pay attention to the subtleties of the movement here. You'll miss out on the potential gains if you're not focused on your every single biceps squeeze, or if you don't approach the position the right way.