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Spider Curl

Exercise Data

Type: Strength Main Muscle Worked: Biceps Equipment: E-Z Curl Bar Mechanics Type: Isolation Level: Beginner Sport: NoForce: Pull
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9.2

Out of 10

Excellent

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Spider Curl
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Spider Curl
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Spider Curl Guide

Main Muscle: Biceps

  1. Start out by setting the bar on the part of the preacher bench that you would normally sit on. Make sure to align the barbell properly so that it is balanced and will not fall off.
  2. Move to the front side of the preacher bench (the part where the arms usually lay) and position yourself to lay at a 45 degree slant with your torso and stomach pressed against the front side of the preacher bench.
  3. Make sure that your feet (especially the toes) are well positioned on the floor and place your upper arms on top of the pad located on the inside part of the preacher bench.
  4. Use your arms to grab the barbell with a supinated grip (palms facing up) at about shoulder width apart or slightly closer from each other.
  5. Slowly begin to lift the barbell upwards and exhale. Hold the contracted position for a second as you squeeze the biceps.
  6. Slowly begin to bring the barbell back to the starting position as your breathe in. .
  7. Repeat for the recommended amount of repetitions.

Variation: You can also use dumbbells when performing this exercise. Just make sure you place the dumbbells on the part of the preacher bench where you would normally sit properly.

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Review: Spider Curl

Exercise Rating
10/10

May 10, 2015 7:26 PM: Just do it!

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Review: Spider Curl

Exercise Rating
10/10

Nov 24, 2014 6:23 PM: awesome f*cking workout, destroys the biceps and forearms. Definitely recommend it!

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Review: Spider Curl

Exercise Rating
10/10

Mar 21, 2014 2:32 PM: Great

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Tip: Spider Curl

Exercise Rating
10/10

Mar 1, 2014 12:12 PM: great isolation exercise. Make sure you get that great stretch of the bicep

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Review: Spider Curl

Exercise Rating
10/10

Jan 17, 2014 11:32 AM: Best finishing exercise there is to finish off a heavy workout -- bar none

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Review: Spider Curl

Exercise Rating
10/10

Oct 16, 2013 9:08 AM: My favorite bicep exercise. Dat pump tho.

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Review: Spider Curl

Exercise Rating
10/10

Jan 26, 2013 8:16 PM: One of my top 5

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Review: Spider Curl

Exercise Rating
10/10

Nov 25, 2012 9:29 AM: Best exercise IMO for biceps. Should be done last because it puts you into a stretched position. I only do one bicep exercise and this is it.

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Review: Spider Curl

Exercise Rating
10/10

Jan 30, 2010 12:35 PM: Excellent exercise!! one that's highly underused IMO. fuller range of motion and unlike on the preacher curl, your biceps don't get a rest at the top so there's constant stress through the entire ROM.

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