Arms
Spider Curl
Isolate your biceps and eliminate momentum with the bench-supported spider curl for maximum peak development.
How to perform.
Follow the sequence — setup is half the lift.
Set an adjustable bench to a 45-degree incline and lay face down with your torso pressed firmly against the backrest.
Position your body high enough on the bench so that your arms can hang straight down over the top edge without your shoulders hitting the cushion.
Grip the barbell or EZ-bar with an underhand grip at shoulder-width and ensure your arms are fully extended toward the floor.
Curl the weight upward toward your chin by flexing at the elbows while keeping your upper arms perpendicular to the floor throughout the movement.
Squeeze your biceps hard at the top of the contraction for one second before slowly lowering the bar back to the starting position.
Straighten your arms completely at the bottom of each rep to ensure a full range of motion before beginning the next repetition.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Swinging the elbows forward or backward instead of keeping them fixed
- Cutting the range of motion short at the bottom of the movement
- Tucking the chin or straining the neck against the bench
- Using excessive weight that causes the torso to lift off the pad
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.