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Spider Curl

IntermediateStrengthTier T3

You lie chest-down at a 45-degree slant against the front of a preacher bench, toes on the floor and upper arms on the pad. You grip a barbell palms up at shoulder width, lift it slowly, hold the top for a second, and lower it.

Targets: Elbow
Muscles: Biceps

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at the gym

barbell, bench

Gym

  • weight bench + barbell (No safe home substitute has been reviewed yet.)

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Set the E-Z curl bar balanced on the bench's seat part, then position yourself lying at a 45-degree slant with your torso and stomach pressed against the front of the preacher bench.
  • Plant your feet with the toes positioned on the floor, place your upper arms on the inside pad, and grip the bar palms-up at about shoulder width.
  1. He lies chest-down against the preacher bench front at a 45-degree slant, stomach pressed to the pad, toes planted on the floor behind him, his upper arms resting on the inside pad and his hands gripping the cambered bar palms-up at shoulder width.

    Step 1 of 5

    Lie chest-down at a 45-degree slant against the front of the preacher bench, toes on the floor, upper arms on the inside pad, gripping the bar palms-up at shoulder width.

  2. He is curling the bar upward, elbows bending under the fixed upper arms on the pad, the cambered bar rising toward shoulder height, exhaling through the lift.

    Step 2 of 5

    Slowly lift the barbell upwards, exhaling through the curl.

  3. He holds the bar at the curled top for a second, biceps squeezed, elbows fully bent with the bar near shoulder height, upper arms still pinned to the pad.

    Step 3 of 5

    Hold the contracted top position for a second, squeezing the biceps.

  4. He is lowering the bar back down under control, elbows extending, the bar returning toward arm length, breathing in, his body still pinned to the bench.

    Step 4 of 5

    Slowly bring the barbell back to the starting position while breathing in.

  5. He lies chest-down against the preacher bench front at a 45-degree slant, stomach pressed to the pad, toes planted on the floor behind him, his upper arms resting on the inside pad and his hands gripping the cambered bar palms-up at shoulder width.

    Step 5 of 5

    Lie chest-down at a 45-degree slant against the front of the preacher bench, toes on the floor, upper arms on the inside pad, gripping the bar palms-up at shoulder width.

Breathing

  • Exhale while lifting the barbell and breathe in while lowering it.

Safety Information

Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. The bar is set aligned on the bench so it will not fall before the grip is taken. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.