Spider Curl

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General info

Force type

Exercise type

Mechanics type

Level

Targeted muscles

Biceps (look at the image)

How to perform exercise

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.
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.
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.
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.
Slowly begin to lift the barbell upwards and exhale. Hold the contracted position for a second as you squeeze the biceps.
Slowly begin to bring the barbell back to the starting position as your breathe in. .
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 p

What muscles work?

If the correct technique is followed, the following muscle groups work: Biceps, and auxiliary muscles:

Weight and number of repetitions

The number of repetitions and working weight depends on your goal and other parameters. But the general recommendations can be presented in the form of a table:

Goal	Sets	Reps	Weight, %1Rm	Rest between sets
Strength	2-6	1-5 reps	100-85%	3-7 min
Mass gain	3-6	6-12 reps	85-60%	1-4 min
Fat burning	2-4	13-25 reps	60-40%	1-2 min

In order to make the training more diverse and effective you have to change the number of repetitions and the working weight. It is important not to go beyond certain values!

Goal and number of variations		Level	Weight*	Reps*
			kg

*Specify the weight and the maximum number of repetitions that you can perform with this weight.

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Best workout routines with this exercise

These programs with this exercise «Spider Curl» are among the best rated by athletes.

Exercise substitutions

You can try replacing the exercise «Spider Curl» with one of these exercises. The possibility of replacement is determined on the basis of the muscle groups involved.