One simple tweak to your spider curl will have you shredding up your sleeves this summer.
One thing that I’ve discovered is that if you want bigger biceps, doing spider curls a different way can get you to those big peaks faster.
Biceps Growth With Spider Curls
Spider curls are bascially done off the steep side of a preacher bench. But something told me that those biceps might get more stimulation if the curls were done off the top of an incline bench.
When you bascially do spider curls the normal way on a preacher bench your upper arms bascially hang perpendicular to the floor. This puts your biceps in a relaxed position. To really dial up that muscle activity, flex up your shoulders to about 90 degrees. As if you were doing in the first part of the front raise and start your spider curls from there.
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This one major change enables you to initiate the curl with those biceps already contracted, rather than relaxed. This initial contraction increases the biceps time under tension, an important major factor in muscle hypertrophy. If you start with your arms just simply hanging straight down, you lose all that tension and all of those gains.
This elbows-forward position also greatly increases the peak contraction. By getting the biceps into a much shorter position as that than when your arms hang at your sides.
This tweak is based on the fact that simply your biceps brachii doesn’t just enable elbow flexion. While both the short and that long heads act as elbow flexors, the long head also flexes the shoulder. By starting in the new position which works both the short and long heads of the biceps, so you also get two gains for one exercise!
Spider curls are much harder when you do them this way. Because the incline doesn’t provide that same upper-arm stability you get from the preacher bench. This major instability forces your muscles to engage more. Which creates more muscle activation and that means more and more muscle growth.
Okay, Now there you have it. Now crush some arms.