isolation · Isolation
Spider Curl
Spider Curl is an isolation isolation movement for biceps, using Dumbbells and Adjustable Bench. It also works forearms. 3 sets of 10-15, 1 min rest.
- Primary muscle
- Biceps
- Equipment
- Dumbbells and Adjustable Bench
- Difficulty
- Intermediate
- Sets and reps
- 3 × 10-15
- Rest
- 60s
- Force
- pull
How to do it
- 1Set up
Chest down on an incline bench set to 45 degrees, arms hanging off the top.
- 2The cue that matters
Arms hang dead vertical - all the tension lands at the top of the curl.
- 3Work it
3 sets of 10-15, resting about 1 minute between them.
Muscles worked
Biceps does most of the work. Forearms take the rest.
Biceps exercisesforearms