Spider Curl Exercise Video

Exercise Instructions:

The spider curl uses the conventional preacher bench, but in an unconventional way! When you do a spider curl the padding that is usually used to support your upper arms is used to support your stomach. To setup for the spider curl you need to either turn the arm padding around 180 degrees (as shown in the video), or position yourself at the front of the bench facing the seat. Grab a barbell and hold it with an underhand grip around shoulder width apart and position yourself with your stomach on the padding and arms hanging off the high side (as demonstrated in the video). Keep your eyes facing forward and slowly curl the weight up as far as possible. Squeeze the biceps and pause, then slowly lower the weight back to the bottom. Repeat for desired reps.

Tips & Advice:

Do not let the weight hang at the bottom, always keep the tension on your biceps for the whole set. Use a slow and controlled motion throughout the set. Keep your wrists straight.

More Barbell Bicep Exercises:

1. Standing Barbell Curl
2. Close Grip Standing Barbell Curl
3. Wide Grip Standing Barbell Curl
4. EZ Bar Curl
5. Close Grip EZ Bar Curl
6. Wide Grip EZ Bar Curl
7. Barbell hammer Curl
8. Barbell Drag Curl
9. Lying Barbell Curl On Incline bench
10. Barbell Concentration Curl
11. Seated Barbell Curl
12. Barbell Preacher Curl
13. EZ Bar Preacher Curl
14. Hammer Preacher Curl

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Exercise Pictures:

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View all Bicep Exercises.