Spider curls are a great exercise to isolate the bicep but also have a full range of motion. They are basically sitting/standing reverse on the preacher curl pad. So, your arms are dangling on the straight side of the preacher. By using this side, and allowing your arms to fully extend, you are getting nearly double the range of motion that you would have gotten on the standard preacher curl.
Building a bigger pair of biceps typically requires relatively heavy curls, either with a barbell or dumbbells. But a set of arms that are chiseled as well as massive need to be trained with a variety of exercises—some big moves and some detailing moves. Here’s one of the latter: the spider curl. Do it as a finishing exercise in your arm workout for some strict isolation work that will make your biceps pop.
Start Position: Arms hanging straight down toward the floor, fully extended
1. Arms hanging straight down toward the fl oor, fully extended Lean forward on a spider curl bench (as shown) or the benchless side of a preacher curl apparatus.
2. Hold a barbell with your arms extended and your triceps in contact with lower pad.
3.The upper pad should be snug in your armpits
Finish Position- Elbows bent in the up position of a curl
1.Keeping your upper arms stationary, curl the weight straight up as high as possible.
2. At the top of the rep, squeeze your biceps hard, then slowly lower to the start position.
3. Perform the reps at a controlled tempo; this shouldn’t be a ballistic movement.
1. When to Do It: Late in your biceps workout (after heavier barbell and/or dumbbell curls).
2. Where It Hits: Short head of the biceps
3. How Much to Do: 3 sets, 10–12 reps