Spider curl
Overview of the exercise
The Spider Curl is a highly effective bicep exercise that targets the inner part of the biceps muscles. It is a unique variation of the traditional bicep curl exercise, as it requires the use of a bench or an incline bench to perform the movement. The exercise is performed by lying on the bench, with your arms extended holding a barbell, and then curling the weight towards your shoulder while keeping your elbows close to your body.
The Spider Curl is a great addition to any arm workout routine, as it helps to build strength and definition in the biceps while also engaging the forearms and shoulder muscles.
Exercise Profile:
Muscle Group Targeted: Biceps
Equipment: Barbell
Mechanics: Isolation
Experience Level: Beginner
Secondary Muscles hit: Forearms
Instructions:
Here are the instructions to perform the Spider Curl exercise:
- Set up: Start by positioning an incline bench at a 45-degree angle and adjusting the height to match your arm length. Grasp a barbell with a shoulder-width grip, making sure your palms are facing forward.
- Starting position: Lie face down on the incline bench with your arms extended straight and the barbell resting on your thighs.
- Movement: Keeping your elbows close to your sides, slowly curl the barbell towards your shoulders. Focus on contracting your biceps and forearms as you lift the weight.
- Peak contraction: When the barbell reaches your shoulders, hold for a second, and then release the contraction.
- Return to starting position: Slowly lower the barbell back to the starting position, keeping control of the weight.
Spider Curl Tips
- Grip: Make sure to grip the barbell firmly with a shoulder-width grip, keeping your palms facing forward.
- Elbow position: Keep your elbows close to your sides throughout the exercise to target the biceps effectively. Avoid letting your elbows flare out.
- Control the weight: Use a slow, controlled motion to lift and lower the weight, avoiding any swinging or using momentum.
- Focus on form: Keep your body in a stable position, avoiding any twisting or moving your torso. Focus on using your biceps and forearms to lift the weight.
- Progressive overload: Gradually increase the weight over time to continue challenging your muscles and making progress.
