![spider curl spider curl](https://i.ytimg.com/vi/wr1vytG-Xjw/maxresdefault.jpg)
![spider curl spider curl](http://www.bodybuilding.com/exercises/exerciseImages/sequences/178/Male/l/178_1.jpg)
Control the load in both directions with a slow movement in continuous tension. Exhale as you contract your biceps and inhale as you lower the bar back down with your arms straight.ĬAUTION: Spider Curls is a low-risk exercise due to the fact that the torso is supported on the bench, making it impossible to cheat. Contract your biceps to bring the bar up to shoulder level and then slowly return to the starting position. Grab an Ez bar, hands supinated, and lay your torso on a bench at a 30- to 45-degree angle, letting your arms hang down while holding the bar firmly. The spider curl strongly solicits the anterior brachialis which is a muscle placed under the biceps and which by increasing in volume pushes the biceps upwards and develops the "peak" of the biceps. Integrating the spider curl into your training program will help you develop the famous " peak "of the biceps. The body is then blocked against the bench what prevents any movement of swing and focuses all the attention on the biceps which will be then solicited at most. For my part, I prefer to do it with my chest supported on a bench at 45 degrees. You can either use the other side of the desk by putting your chest on the opposite side. But it allows a greater amplitude of work and allows a better muscular contraction at the top of the movement. The spider curls are quite close to the curl at the desk classic (Larry Scott). But very few practice the Spider Curl or Spider Curl which is however an ultra effective biceps exercise to sculpt huge arms. We see many weight trainers every day at the gym doing barbell curls or desk curls or alternating curls with dumbbells. Who nowadays doesn't dream of one day having a big arm like Arnold Schwarzenegger?