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Spider Curl

 
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Classification
Type auxiliary
Mechanics isolated
Direction pull
Equipment dumbbell
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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Instructions

Preparation

Graps dumbbell and place upper arms against vertical pad of preacher bench. Lean chest against other pad keep arms slightly flexed.

Execution

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

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 the fully flexed arm position.

Dumbbell Spider Curl Starting Position Starting Position
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Dumbbell Spider Curl Ending Position Ending Position

Muscles

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