Spider curls are a popular biceps exercise similar to Scott bench curls. Unlike the latter, it’s a flexion of the arms extended vertically while lying on an incline bench. The elbows, in this case, are fixed.
What muscles is the exercise designed for?
First of all, spider curls is an isolation exercise aimed at biceps workouts. Biceps receive the main load. In synergy with the biceps, the elbow flexion is performed by the brachialis (brachialis muscle). Static load goes to the stabilizer muscles (they are the front deltas).
The good thing about the exercise is that it eliminates the stress on the back and legs. It’s most effective in terms of arms workout. However, there is one drawback here. The increase in load and number of repetitions will be quite slow. But any increase in load indicates progress in the development of the target muscles and is undoubtedly a cause for pride.
How to select the right weight?
To work out your arms correctly, you need to choose a weight with which you can cleanly perform at least 10 reps in three sets. The biceps and brachialis are small muscles, and when working with heavyweights, they fail quickly. Keep in mind that you should be able to do at least 14-15 repetitions.
“Newbies should start with 10 kg and gradually increase their weight. If you have just started training, you shouldn’t start with a barbell that is too heavy. Remember that the main thing isn’t the weight, but the correct exercise technique.”
Perform spider curls 2-3 times a week for 10-15 reps. After a short rest, repeat the exercise 2 more times.
To do spider curls, you’ll need a barbell and a regular incline bench. Scott’s bench will also work. A bench specially adapted for this exercise will work best.
Set the bench to 45 ° and lie with your stomach down. Fix the position of the legs. Place your hands on the vertical, straight side of the bench and grab the barbell with a narrow grip, that is, a little narrower than your shoulders.
The exercise can be performed without a bench. Sit with your legs wide apart and lean forward slightly. Bring your hands down and rest your elbows on the inside of your thighs, closer to your groin. Take a barbell with a narrow grip. Depending on your height, your torso will be tilted about 30-45 °. Now you can start the exercise. It is important to fix the position of the shoulder joints.
“Spider curls are ideal for starting a workout. Exercise is good for pre-fatiguing the arm muscles before basic movements. At the end of the workout, spider curls are ideal for working out the biceps and brachialis.”
Tricks for better results
The following guidelines will improve the effectiveness of your training.
Beginners should carefully monitor the position of the legs. This is important for the correct execution of the exercise
Try exercising in front of a mirror to better control the range of motion of your arms
Don’t hold your breath. The negative phase of the movement is inhalation, the positive phase is exhalation
To better load the biceps and brachialis, strive to maximize the range of motion. The hands should be in an almost complete semicircle. Don’t lift them too high, as this shift the load from the muscles to the joints
If you find it difficult to start the exercise and shift the weight from a dead center, use the help of a trainer or partner. Have him push the weight slightly at the bottom of the range. The main thing is to achieve peak muscle contraction and independently return to the starting position from the top point
When performing spider curls, don’t fully unbend your arms. Keep the muscles under constant stress. A sharp extension of the arms with weight is fraught with injury to the elbow joints
Finally, you need to stretch your arms
“Dumbbells are also suitable for this exercise. You can do so-called hammer curls or grab the dumbbells with an overhand grip. Thus, the main burden will fall on the brachialis.”
Spider curls are a very effective exercise to include in your arm-training program. It’ll allow you to make the biceps and brachialis voluminous and embossed. Change your grips periodically for proper muscle development. When mastering a certain weight, first progress through the number of reps, and then increase the weight.