PreparationGraps dumbbell and place upper arms against vertical pad of preacher bench. Lean chest against other pad keep arms slightly flexed.
ExecutionCurl barbell up until arms are fully lexed. Slowly return, keep arms slightly flexed. Repeat. Continue with opposite arm.
Variations / CommentsKeep torso in position. Donīt pull shoulders back.
Spider curls allow greater range of motion than preacher curls and create higher tension during the fully flexed arm position.
|Biceps Brachii | Brachioradialis