Spider Curl

What is Spider Curl? Spider curl is an isolation exercise that targets the biceps brachii muscles. It is performed on a preacher bench with the body leaning forward, allowing for better isolation of the biceps.

Spider Curl Tutorial

1. Adjust the preacher bench so that your chest is resting against the pad and your arms are extended straight down holding a barbell or dumbbells.
2. Keep your back straight and core engaged throughout the movement.
3. Curl the weight up towards your shoulders by flexing your elbows while keeping your upper arms stationary.
4. Squeeze your biceps at the top of the movement.
5. Slowly lower the weight back to the starting position in a controlled manner.

Common Mistakes

• Using momentum to lift the weight instead of relying on the biceps.

• Arching the back or swinging the body to assist in lifting the weight. - Allowing the elbows to flare outwards during the movement.

• Not fully extending the arms at the bottom of the movement.

Tips for Better Results

• Focus on contracting and squeezing the biceps throughout the exercise.

• Use a controlled tempo, emphasizing the eccentric (lowering) phase of the movement. - Keep your shoulders relaxed and down to prevent them from assisting in the lift.

• Ensure proper form by starting with lighter weights before progressing to heavier loads.

Muscles Worked Spider curl primarily targets the biceps brachii muscles, specifically the short head of the biceps. It also engages the brachialis, a muscle that lies underneath the biceps, helping to increase overall arm size and strength.