|Additional Equipment||preacher bench|
PreparationGraps 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.
ExecutionCurl barbell up until arms are fully lexed. Slowly return, keep arms slightly flexed. Repeat.
Variations / CommentsKeep 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.
|Synergist||Biceps Brachii | Brachioradialis|