FST7 Tip: Grow Your Arms with Variations of Spider Curls

If there was one question that Hany gets asked more than any other, it's how to grow your arms. Let's face it, no one wants to walk around with tiny arms that are dwarfed by your sleeves, nor do you want to feel insecure by wearing a small size t-shirt just to make your arms appear bigger.

Well, we have the tips to help grow your arms!

In this video, 22X Olympia winning coach Hany Rambod shows you how to GROW YOUR ARMS with variations of spider curls with a hammer grip. If you're not utilizing this exercise, you're going to love it.

Related Article: Build Wider Biceps with Hammer Curls

Typically, spider curls are done with a traditional grip, but if you want to stimulate new muscle growth and grow your arms, you have to hit the biceps from a different angle.

Another method to stimulate growth and grow your arms is using partial reps at the end of a set. By using an incline bench for spider curls you minimize momentum and in doing so, you use more of the biceps to move the weight with added time under tension.

FST-7 Tip: Change the variation of the grip with a straight bar or cambered bar or change from traditional to hammer grip. Keep it fresh and hit the muscle fibers from all angles in order to effectively grow your arms.

Give this exercise a try during your next arm workout and let us know what you thought of adding it to your routine!

Related Article: Controlled Chaos — Break Through Plateaus, Build Muscle, Destroy Everything.