Spider Curl

A barbell bicep exercise performed at an incline on a preacher bench that isolates the biceps through a full range of motion with excellent stretch and contraction.

Instructions

1. Start by setting a barbell or EZ-curl bar on the part of the preacher bench that is normally used for sitting.
2. Ensure the bar is balanced and secure, positioned at about chest height.
3. Move to the front side of the preacher bench and position yourself at a 45-degree incline.
4. Press your torso and stomach firmly against the front pad of the bench for support.
5. Position your feet well on the floor, with your toes planted for stability.
6. Place your upper arms on top of the pad located on the inside of the preacher bench.
7. Grip the bar with a supinated grip (palms facing up) at about shoulder-width apart or slightly closer.
8. Slowly lift the barbell upward toward your shoulders, exhaling as you curl.
9. Hold the top position briefly and squeeze your biceps hard.
10. Lower the bar slowly and with control back to the starting position, inhaling as you descend.
11. Repeat for the desired number of reps.

Tips

• Keep your upper arms stationary on the pad; avoid lifting your elbows as you curl
• The preacher bench provides great support and helps isolate the biceps effectively
• Use a weight that allows you to complete the full range of motion with control
• The incline position provides an excellent stretch at the bottom of the movement
• Focus on the peak contraction at the top of each rep for maximum muscle engagement
• Avoid excessive weight that forces you to use momentum or body English to lift the bar