Building a bigger pair of biceps typically requires relatively heavy curls, either with a barbell or dumbbells. But a set of arms that are chiseled as well as massive need to be trained with a variety of exercises—some big moves and some detailing moves. Here’s one of the latter: the spider curl. Do it as a finishing exercise in your arm workout for some strict isolation work that will make your biceps pop.
Start Position: Arms hanging straight down toward the floor, fully extended
- Arms hanging straight down toward the fl oor, fully extended Lean forward on a spider curl bench (as shown) or the benchless side of a preacher curl apparatus.
- Hold a barbell with your arms extended and your triceps in contact with lower pad.
- The upper pad should be snug in your armpits
Finish Position- Elbows bent in the up position of a curl
- Keeping your upper arms stationary, curl the weight straight up as high as possible.
- At the top of the rep, squeeze your biceps hard, then slowly lower to the start position.
- Perform the reps at a controlled tempo; this shouldn’t be a ballistic movement.
- When to Do It: Late in your biceps workout (after heavier barbell and/or dumbbell curls).
- Where It Hits: Short head of the biceps
- How Much to Do: 3 sets, 10–12 reps