HOW TO SPIDER CURLS

• Main muscle: Biceps
• Type of exercise: Power
• Equipment: Barbell
• Mechanical action: Isolated

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Technique for SPIDER CURLS

• First, take a bench, with a slope of 35-40 degrees, and lay down on the bench face down. Take the barbell, it can be either a straight bar or an EZ-bar, which should be hanging vertically on the straight hands. This is your starting position.
• Begin to perform the exercise with the shoulders and hands remain motionless, only the forearms work, pull the barbell up as high as possible. Exhale during this movement.
• Warning: in this exercise only forearms work. Hands remain straight, do not swing them.
  Then slowly, when inhaled, return the barbell to its original position. Elbows must be fully straightened.

Repeat as many times as necessary.

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Do 3-4 sets of 10-12 repetitions, rest should be no more than 60 seconds. between approaches