Adiletix - Spider Curl - Step-by-Step Guide

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Spider Curl

1 - Set up a preacher bench or incline bench at approximately 45 degrees and grab a barbell or pair of dumbbells with an underhand (supinated) grip.
2 - Lie chest-down on the incline bench so that your arms hang straight down toward the floor, perpendicular to your body.
3 - Keep your upper arms stationary and pressed firmly against the pad throughout the entire movement.
4 - Curl the weight upward by contracting your biceps, bringing the weight toward your shoulders in a controlled arc.
5 - Squeeze your biceps hard at the top of the movement for a one-second hold.
6 - Slowly lower the weight back to the starting position in a controlled manner, fully extending your arms at the bottom.
7 - Repeat for the desired number of repetitions.

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