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11 Ιουλ 2024 · The spider curl is one of the most effective bicep curl variations that mainly targets the short head of the biceps. In this exercise, your chest is against a bench that prevents you from cheating or using other muscles, like your back and shoulders.
19 Αυγ 2024 · Don't sleep on the spider curl. Here's how to properly perform this top-shelf exercise to make serious biceps gains in the gym.
Instructions for the spider curl exercise. See how the exercise is performed, the proper technique, and which muscles are worked.
6 Μαΐ 2024 · What is the spider curl exercise? The spider curls' effectiveness; The muscles the spider curls target; How to do spider curls; Common spider curl mistakes; Variations of the spider curl; Alternative exercises similar to the spider curl; Get your favorite tank top ready.
12 Ιουλ 2022 · Method 1. Perfecting Spider Curls. 1. Locate the right equipment. Typically you're going to need access to a gym if you want to do spider curls. Some gyms may have spider curl benches, but if yours does not, you can use a preacher curl bench. [2] Look for a preacher curl bench that's padded on both sides of the armrest.
7 Ιουν 2021 · The spider curl is an isolation exercise that targets your arm muscles—specifically your biceps. Practice spider curls by resting your torso against an incline bench set to a 45-degree angle or a spider curl bench designed for this type of biceps exercise.
Follow these expert tips on how to properly perform the spider curl exercise and build a pair of bigger biceps with this upper-arm exercise.
