If you're looking for a new way of thinking about training your arms, imagine your biceps are mountain ranges. The idea is not so crazy when you see the highlights of the muscles. Every time you go to the gym for a pump, you can come one step closer to Everest status.
This spider flake variation from Men's Health Fitness Director Ebenezer Samuel, C.S.C.S. gives you a new way to push the peaks of this bicep even further by letting them work alone. "This will help you focus on the tops of your biceps," says Samuel. "We continue isolating the biceps by removing almost all the support from the forearm and brachial muscles that you normally support in your curling movement."
You will need a recliner and a series of dumbbells to perform incline spiders. Since this is isolation work, you do not want to be too heavy. Make sure you are using a weight that will allow you to do all aspects of the exercise correctly.