Spider Biceps Curl - Instructions, Variations & Alternatives
Also known as
- Prone Incline Biceps Curl
How to perform
Spider Biceps Curl - Starting position
Spider Biceps Curl - Muscle Under Tension
Set up & Starting position (Prone lying with chest supported on an incline bench)
The exercise can be done at the Preacher Bench or Larry Scott Bench. Lean your torso over the arm pad from the opposite side.
Set a bench at a 30 to 45 degree incline and place the weight on a support behind the backrest so that it can be easily grabbed from the bench (or get somebody to hand it to you). Lean forward on the bench so your chest is supported, firmly press your feet on the ground and grasp the weight with a underhand grip. Allow your arms to hang straight down toward the floor.
Contract your biceps and curl the weight up towards your face while keeping your upper arms still and perpendicular to the floor.
Isometric hold (optional) - Squeeze the biceps and hold the contracted position for a second.
Slowly return to starting position and repeat.