Spider Curl

The Spider Curl is a targeted bicep exercise that isolates the biceps by performing the movement with the arms at an angle, typically performed on an incline bench. This unique positioning helps to activate the biceps more effectively than standard curls, preventing any other muscle groups from taking over. Spider Curls help in building arm strength and mass, and can be an excellent addition to any biceps workout routine.

Step-by-Step Instructions:

1. Set Up the Bench: Adjust the bench to a 45-degree incline. Position yourself face down on the bench with your chest resting against the pad and your arms hanging down.
2. Choose the Right Weight: Select a weight that you can curl with good form. Start with a moderate weight and progress as you gain strength.
3. Grip the Dumbbells: Hold a dumbbell in each hand with your palms facing upward (supinated grip). Keep your wrists neutral to prevent strain.
4. Engage Your Biceps: Curl both dumbbells toward your shoulders, keeping your upper arms stationary. Focus on squeezing your biceps at the top of the movement.
5. Lower Slowly: Lower the dumbbells slowly and in a controlled manner, fully extending your arms at the bottom without locking your elbows.
6. Complete the Reps: Repeat the movement for your desired number of reps, maintaining good form throughout.

The Spider Curl primarily targets the biceps, particularly the long head of the biceps brachii, providing a deep stretch and full contraction. The brachialis and brachioradialis muscles assist in the movement, and the forearm muscles are engaged for stabilization during the curl.