Spider Curl Video Guide
Exercise Profile
- None
- Strength
- Barbell
- Isolation
- Pull
- Beginner
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 set up for the spider curl you need to either turn the arm padding around 180 degrees, 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.
- Position yourself with your stomach on the padding and arms hanging off the high side.
- Keep your eyes facing forward and slowly curl the weight up as far as possible.
- Squeeze the biceps, pause, and then slowly lower the weight back to the bottom.
- Repeat for desired reps.
Spider Curl Tips:
- Do not allow the weight to hang at the bottom, always keeping the tension on your biceps throughout set.
- Use a slow and controlled motion throughout the set.
- Keep your wrists straight.
- An EZ Bar or dumbbells can be used for this exercise.

















































Comments (3)
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Posted Tue, 01/01/2013 - 10:22
this is awesome routine ,i have done it and really pumps it up..
Posted Sun, 04/28/2013 - 20:24
What are the beneficial differences between Spider Curls and regular Preacher Curls?
Posted Tue, 05/07/2013 - 17:53
yeah, that's what id like to know.
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