Spider Curl

in Biceps Exercise

Main Muscle Worked: Biceps

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Spider Curl - Exercise Guide

Step 1

Place the barbell on a preacher bench. Instead of placing the barbell on the rack, place it on the seat. Make sure that it’s placed properly so it won’t fall off.

Step 2

Stand on the front side of the preacher bench and lay your body at a 45 degree slant. Your stomach should be pressing against the front side of the pad of the preacher bench.

Step 3

Place your upper arms on the pad located on the inner side of the preacher bench. Position your feet accordingly on the floor.

Step 4

Grab the barbell with both hands using a supinated grip (palms facing up). Your hands should be shoulder-width away from each other. Your upper arms should remain stationary and only your forearms should move all throughout this exercise. This is your starting position.

Step 5

Slowly lift the barbell up. Continue until it’s at shoulder level and your biceps are fully contracted. Exhale as you do this.

Step 6

Pause for a moment and squeeze your biceps.

Step 7

Slowly lower down the barbell until you’re back to your starting position. Inhale as you do this.

Step 8

Repeat until the recommended amount of repetitions is reached.

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