The Biceps Exercise that Will Crush Your Lower Body
Pump up your biceps by getting down—into a spider lunge.
What, exactly, is a spider lunge? It’s a deep lunge that improves your hip mobility and core strength, while lighting up the muscles of your legs and shoulders.
The benefit to your arms: “When you perform a curl in the spider position, you can’t use momentum to cheat,” say BJ Gaddour, C.S.C.S., creator of musclemorphosis.com—the latest DVD fitness program from Men’s Health. “So you work your biceps maximally, while training your total body.
But trust us, you have to see it—and then try it—to fully appreciate how awesome this exercise is. Watch the video below to learn how to perform the spider curl with perfect form.
And for more ways to hammer your arms, check out musclemorphosis.com.