Spider Curl Video & Instructions
Spider Curl video exercise guide. On this page you'll learn how to do a Spider Curl using the correct technique. Below you'll find the Spider Curl video, pictures, exercise instructions, and tips on how to get the most out of the exercise. Click the play button below to start the video!
Learn more about how to build muscle, burn fat and build the solid body you want right here on Muscle and Strength! Check out our articles, supplements, and diet sections to learn more about nutrition. See our workouts section for a huge range of workout routines, and for the motivation you need to keep going check out the Muscle and Strength forum.
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:
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 Biceps Exercises:
EXERCISE PROFILE
Excercise Pictures
