Spider Curls

Introduction

Spider Curls are a highly effective isolation exercise targeting the biceps brachii, specifically designed to maximize muscle hypertrophy by eliminating momentum and ensuring strict form. Performed on an incline bench with the chest supported, this exercise positions the arms in front of the body, allowing for a full range of motion and constant tension on the biceps throughout the movement. By focusing on the contraction and extension phases, Spider Curls help in developing peak bicep strength and size, making them an essential addition to any comprehensive arm training regimen.

Execution

How to Perform Spider Curls

Setup

1. Adjust an incline bench to a 45-degree angle.
2. Grab a pair of dumbbells with an underhand (supinated) grip.
3. Position yourself face down on the incline bench, ensuring your chest is supported and your arms hang straight down.
4. Keep your feet firmly planted on the ground for stability.

Execution

1. Start with your arms fully extended and the dumbbells hanging straight down.
2. Inhale and brace your core.
3. Slowly curl the dumbbells upward by contracting your biceps, keeping your upper arms stationary.
4. Continue curling until the dumbbells are at shoulder level and your biceps are fully contracted.
5. Pause briefly at the top of the movement, squeezing your biceps.

Finishing

1. Slowly lower the dumbbells back to the starting position, fully extending your arms.
2. Exhale as you complete the lowering phase.
3. Repeat for the desired number of repetitions.
4. Once finished, carefully place the dumbbells back on the ground or a rack.