As you work on increasing the size and strength of you biceps it's crucial that you don't do the same workout over and over again.  Your goal should be to have enough different bicep workouts to rotate through that you'll be able to keep your muscles confused.  By always keeping your biceps guessing as to which workout they're going to be doing, you'll be able to accelerate their growth. 

Now the bicep workout we'll cover in this article is called "The Spiderman" and it is by far the best bicep movement that I've ever experienced.  The reason I call this workout the spiderman is because you will focus on keeping the butt of your palm up and your palms moving down to the floor just like spiderman shooting his web.  To get started with this exercise you'll need an incline weight bench adjusted to about a forty five degree angle.  Once you've done the exercise a few times and are comfortable with the forty five degree angle you can go back a little further to a thirty or thirty five degree angle and it's going to give an even more unique stretch on that bicep at the end of the movement.

Just a quick word of caution if you're restricted in the movement of your shoulder at all or have things like scar tissue or anything in your shoulder it might adgetate your shoulder just a little bit with the deeper angle.  If you do have shoulder issues definitely try to forty five degree first and then take that angle further back and see how it feels.  If you are really extreme you can even lighten up the weight on the dumbbells and adjust your incline weight bench all the way back or use a flat weight bench and lay all the way back. 

So to get started take a seat on your incline weight bench, grab a couple of dumbbells, for beginners I'd recommend probably ten to fifteen pounders, for intermediate probably 20-25 anything over 30 will get really heaving really fast. 

Start with your chest open and then the unique part of this movement is we're going to bring our spiderman curl up, as you do it focus on keeping your upper arm and shoulders stationary.  As you go through the curl movement itself be sure to focus on dropping your knuckles down to the ground like you're shooting your web out and you should be bringing the butt of your palm directly towards your shoulder. 

Do two reps in a row and then the big key is to take a three second positive and a three second negative with a two second hold at the top.  Now bring the butt of your palm up to your shoulders at the top and it's almost like you'll be pushing your shoulders back a little further.  You'll want to do two or three reps in a row and then take a little mini set break and let your biceps relax with the weight down at your side with your palms facing your body. 

When you're ready to start again spin your palms towards the front and begin your reps again by bringing the spiderman up.  As you continue on with your set always focus on keeping your shoulders and upper arms completely still, as you bring that weight up you'll naturally bring the elbow back a little bit which is fine and if you do that this will rival the burn you get in your calves when you do calf toe raises. 

Once you've done two to three repetitions you'll really be feeling the burn.  If you want an added workout you can shake your arms out, wait a couple minutes and then do another two to three sets with a weight that is 5 pounds lighter. 

By adding this workout to your arsenal of bicep workout routines you'll be able to avoid those pesky plateaus and focus on increasing the size and strength of your biceps.