Arm Exercises

Anatomy of an Exercise - The Spider Curl

Isolate your biceps for better definition with this unique curl variation

Anatomy of an Exercise - The Spider Curl

Finish Position- Elbows bent in the up position of a curl

1.Keeping your upper arms stationary, curl the weight straight up as high as possible.

2. At the top of the rep, squeeze your biceps hard, then slowly lower to
the start position.

3. Perform the reps at a controlled tempo; this shouldn’t be a ballistic movement.

QUick Tips

1. When to Do It: Late in your biceps workout (after heavier barbell and/or dumbbell curls).

2. Where It Hits: Short head of the biceps

3. How Much to Do: 3 sets, 10–12 reps