Walk into any gym and you’ll see a parade of bicep exercises. Standing curls. Seated curls. Cables. Machines everywhere. With so many choices, which ones actually work?

To those who think the gym is an intimidating place, have no fear. As a female personal trainer, I have experienced the ins and outs of gym culture and am here to help. One of my favorite machines to ...

The cable spider curl takes the perks of the dumbbell spider curl, and upgrades it by keeping constant muscular tension throughout the rep. Not only that, you'll be eliminating momentum, therefore ...