Training Details
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Primary MuscleBiceps
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EquipmentBarbell
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LevelEasy
How to Perform Spider Curls to Train Your Biceps
Spider curls are an effective and unique bicep exercise that targets the brachialis and the lower portion of the biceps for a fuller, more defined look. This exercise is often overlooked in favor of more traditional curls, but it provides a distinct angle of attack and isolates the biceps in a way that can help improve muscle development. Here’s everything you need to know to properly perform spider curls and optimize your bicep training.
What Are Spider Curls?
Spider curls are a variation of the traditional bicep curl that is performed while lying face-down on an incline bench. The positioning of your body, with your chest resting on the bench and your arms hanging straight down, isolates the biceps and allows you to perform the movement with less involvement from other muscle groups, such as the shoulders or back. This makes spider curls an excellent exercise for targeting the lower part of the biceps, helping to develop overall arm size and definition.
Muscles Worked in Spider Curls
While the primary muscle worked during spider curls is the biceps brachii, the exercise also engages other muscles to a lesser degree:
- Brachialis: This muscle lies underneath the biceps brachii and is responsible for the “thickness” of the upper arm. Spider curls activate the brachialis by working the arms at an angle that places more tension on this muscle.
- Brachioradialis: This muscle in the forearm plays a supporting role during the curl, particularly when the palms are supinated (facing upwards).
Because of the angle of the exercise, spider curls put less stress on the shoulders and back, giving you a more concentrated contraction in the biceps.
How to Perform Spider Curls
Follow these steps to execute spider curls with perfect form:
Step 1: Set Up Your Bench
- Adjust the incline bench to about a 45–60 degree angle. This position ensures that your body is angled enough to let your arms hang freely while keeping your chest flat on the bench.
- Make sure the bench is secure and the height is comfortable for you.
Step 2: Position Yourself on the Bench
- Lie face down on the bench, with your chest resting flat on the surface. Your head should be slightly off the bench, and your arms should be fully extended, hanging down towards the floor.
- Keep your feet flat on the ground and your legs extended for stability.
- Grab a dumbbell or an EZ curl bar with both hands. Keep your palms facing up (supinated grip) if you’re using a barbell or hold the dumbbells with your palms facing each other for more comfort and control.
Step 3: Start the Curl
- Begin the curl by bending your elbows and raising the weight slowly toward your forehead. Focus on using only your forearms and biceps to lift the weight, keeping your upper arms stationary.
- Avoid swinging or using momentum to lift the weight. This will ensure that the biceps are doing all the work.
Step 4: Squeeze at the Top
- Once the weights are at shoulder height or slightly above, pause for a brief moment and squeeze your biceps as hard as you can. This contraction helps maximize muscle engagement.
Step 5: Lower the Weight
- Slowly lower the weight back down to the starting position with full control, ensuring you’re not letting gravity do the work. The negative portion of the lift is just as important as the positive phase for muscle growth.
Step 6: Repeat
- Perform the desired number of reps, typically 8-12 for hypertrophy (muscle growth), focusing on slow, controlled movements.
Common Mistakes to Avoid
While spider curls can be highly effective for building bicep size and strength, there are a few common mistakes you should watch out for:
- Using Too Much Weight: Lifting too heavy can cause you to lose proper form, leading to momentum-driven curls. Always prioritize good form over heavy weight. Start with a moderate weight, and progressively increase as you build strength.
- Overusing Your Shoulders: The goal of spider curls is to isolate the biceps, but many people inadvertently engage their shoulders. Keep your shoulders down and relaxed throughout the exercise.
- Swinging the Weights: Don’t use your body to help lift the weight. Avoid swinging or jerking the dumbbells or barbell. The curl should be smooth and controlled, with all the effort coming from your biceps.
- Not Squeezing at the Top: Don’t rush through the movement. Ensure you pause at the top and squeeze the biceps to maximize tension in the muscle.
Variations of Spider Curls
To add variety and intensity to your bicep training, try these spider curl variations:
- Incline Dumbbell Spider Curl: Perform spider curls with dumbbells instead of a barbell to increase the range of motion and allow for a more natural wrist position.
- Preacher Spider Curl: Combine a preacher curl (performed on a preacher bench) with the spider curl. This variation emphasizes the lower biceps even more.
- Spider Curl with Wrist Curl: After completing the spider curl, add a wrist curl at the top of the movement to further activate the forearms and biceps.
- EZ Bar Spider Curl: Use an EZ curl bar instead of a straight barbell. The angled grips can reduce strain on your wrists and elbows, making the movement more comfortable.
Benefits of Spider Curls
- Isolation: Spider curls are excellent for isolating the biceps, allowing for more direct and efficient targeting of the muscle.
- Full Range of Motion: Because the exercise is performed while lying on a bench, it allows you to stretch the biceps fully at the bottom of the movement and contract them maximally at the top.
- Reduced Shoulder Involvement: By eliminating the ability to use shoulder muscles to help with the movement, spider curls ensure that the biceps do most of the work.
- Improved Arm Definition: Focusing on the lower portion of the biceps and the brachialis muscle can help create more complete arm development, improving overall size and definition.
Incorporating Spider Curls into Your Workout Routine
Spider curls can be a great addition to any arm day or bicep-focused workout. Consider incorporating them into a routine like this:
- Warm-Up: 5-10 minutes of light cardio, followed by dynamic stretches.
- Biceps Workout:
- Barbell curls (3 sets of 8-10 reps)
- Spider curls (3 sets of 8-12 reps)
- Hammer curls (3 sets of 10-12 reps)
- Concentration curls (3 sets of 8-10 reps)
Tip: To maximize arm growth, always remember to train the biceps with a mix of exercises that target the muscles from different angles and use both heavy and lighter weights.
Conclusion
Spider curls are an excellent exercise for isolating the biceps and improving overall arm development. By performing the movement with proper technique, you can maximize the recruitment of the brachialis and the lower biceps, helping you achieve fuller, more defined arms. Incorporating spider curls into your arm training routine will complement other bicep exercises and can lead to significant gains in strength and size.
Guide for Spider Curls
- Your arms should hang outstretched straight down, vertically against the floor before you start curling
- The backrests on the bench should end approximately at your chest muscles
- Your elbows should be fixed throughout the movement
- Load up on the eccentric and really control on the way down for every single rep.
- Stay in the top position for 1-2 seconds to squeeze your biceps
- You can perform the exercise with both barbells and dumbbells