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Spider Curl

(2 user ratings)     views   views: 19961

Type auxiliary
Mechanics isolated
Direction pull
Equipment barbell
Additional Equipment preacher bench
x Rate Spider Curl

Itīs an effective exercise.

Itīs a practicable exercise.

Itīs an often applied exercise.

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Graps barbell with shouderwide underhand grip and place upper arms against vertical side of preacher bench. Lean chest against other side and keep arms slightly flexed.


Curl barbell up until arms are fully lexed. Slowly return, keep arms slightly flexed. Repeat.

Variations / Comments

Keep torso in position. Donīt pull shoulders back.
Spider curls allow greater range of motion than preacher curls and create higher tension during fully flexed arm position.

Barbell Spider Curl Starting Position Starting Position
Barbell Spider Curl Ending Position Ending Position


Target Brachialis
Synergist Biceps Brachii | Brachioradialis
Stabilizers Wrist Flexors
Barbell Spider Curl Muscles Front
Barbell Spider Curl Muscles Rear
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