Arm Exercises

Anatomy of an Exercise - The Spider Curl

Isolate your biceps for better definition with this unique curl variation

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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.

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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

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