Obtain Big and strong biceps is one of the greatest goals of those who train in the gym; in order to achieve this goal it is necessary to do relatively heavy curls, both with the barbell and with dumbbells.
To obtain, however, a real massive and chiseled effect, it is it is necessary to choose and vary different exercises, some multi-articulating and others of muscle isolation; among the latter we cannot fail to mention lo spider curl, which allows you to completely isolate the biceps and train them to perfection.
Let's find out all the secrets of this exercise!
Index
What is spider curl?
Lo spider curl is a variation of the classic bicep curl; this exercise is performed leaning against an inclined bench to better isolate the biceps and the movement is similar to that of the concentrated curl.
The goal is to perform the movement slowly and in a controlled manner for the entire duration of the financial year; the spider curl is useful when you have difficulty keeping your elbows in the correct position in all other curl variations.
Thanks to the support of the chest on the bench, the torso remains rigid and this prevents the activation of other muscle districts, making the biceps work better.
How do you do the spider curl?
Starting position: sit on an inclined bench backwards with the torso leaning against the backrest; the arms must be extended towards the floor; the barbell must be held with extended arms and triceps in contact with the bearing above the back of the bench.
Active phase: keeping the upper arms still, bend the elbows performing a curl bringing the barbell as high as possible; at the end of the repetition, contract the biceps and slowly descend towards the starting position.
Le repetitions should be performed at a controlled pace; this isolation exercise offers the best benefits when performed at the end of an arm workout. We recommend performing at least 3 sets of 10/12 repetitions.
What muscles do you train?
Il The main muscle that is isolated and trained during this exercise is the biceps; the biceps brachii is made up of a long and a short head.
In daily training, most of the exercises target the long head of the bicep, while in the spider curl, the target is the short one, as the arms are held in front of the body. In addition to the biceps, the spider curl also works:
- Brachialis muscle: one of the elbow flexors
- Forearms
- Triceps
The spider curl is also a great exercise to improve your force of pinch (made with three fingers).
Benefits
Among the benefits of performing the spider curl we find:
- Focus on the short head of the biceps: it is one of the few exercises that targets this part of the biceps and makes it work continuously to increase its size and density of muscle tissue
- Greater range of motion: The spider curl is performed on a bench and this allows for a greater range of motion from start to finish
- Greater strength efficiency and muscle gain
- Greater grip strength: A stronger grip is useful for many activities in the gym, from pull-ups to push-ups.
And you, have you ever performed the spider curl at the end of your arms workout? Let us know in the comments and remember to follow us on our telegram channel
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