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 10-Minute Torchers -- the latest DVD fitness program from Men’s Health. “So you work your biceps maximally, while training your total body. (Pack on muscle with these 8 Foods that Pack on Muscle.)
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.
(Turn up your muscle gains outside the gym. These 18 Ways to Build Muscle All Day will help you shed fat, sculpt muscle, and accelerate recovery.)
