@niemergogofitness: Most people completely miss this head of the bicep 🧬 Stop doing standard curls and lock in on the pronated grip spider curl. By turning your palms down, you shift the load off the biceps brachii and hammer the brachialis and brachioradialis for crazy thickness and forearm tie-ins. Chest glued to the bench, zero momentum, pure tension. Try these for 3 sets of 10-12 on your next pull day and thank me later. 👇 Are you team hammer curl or team reverse grip? Drop it in the comments! 💬 #spidercurls #armworkout #bicepworkout #GymTok #fyp

Chris Niemerg

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Region: US

Thursday 27 August 2026 16:50:24 GMT