How to Do Spider Curls for Bigger Biceps - Using a Barbell, Dumbbells or EZ Bar
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6 سال پیش
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Looking for some accessory motions to add to your bicep routine? Well, there’s a lot of great options out there, and we cover a lot of them in our exercise tutorials on our channel. But in this video here, we’re going to look at one of the best ones, the spider curl. In this quick guide, you’re going to discover how to do the spider curl with the proper form, some recommendations on sets and reps, and how to fit it into your routine for the best results.
Now, before we dive into the form tutorial on how to do spider curls properly, let’s first answer the question “Why should you use them?”. Simple. It’s one of the few biceps exercises that completely isolate that muscle and doesn’t allow for extra body English, hip thrusts, or any of the other things we do in traditional curls to help get the weight up.
That being said, there is certainly a time and place for heavy bicep curls where you might need some slight body motion in your later reps to help get the weight up. The majority of the curl should still come from your biceps, but that extra thrust at the end helps us use heavier weights on certain exercises, which is great for building bigger arms.
But, what the research shows is that if you’re not incorporating higher rep bicep exercises in your routine (like the spider curl), you’re going to miss out on some major muscle gains in your arms. So that being said, let’s dive into this guide on how to do spider curls for bigger biceps.
The Setup - How to Do Spider Curls (0:28)
As you’ll discover in the video, there are a couple of different options when it comes to the equipment for the spider curl. We’re using a standard, adjustable workout bench with both a barbell and dumbbells. But, you could also use something like a preacher bench and an EZ-bar. The important part of the setup is that you have a stable bench that you can put at roughly a 60-degree incline, and start out with weights lighter than what you use for a standard curl.
The Proper Form - How to Do Spider Curls for Biceps (1:01)
Regardless of what kind of weights you use, the position of your hands should remain slightly within shoulder width distance, in a supinated (palms facing forward) position. Now at this point, aside from the setup of the exercise, the spider curl motion is not much different than a standard curl. But as you’ll discover in this tutorial, there are some finer form points that make it unique and particularly effective.
Sets, Reps, and Routine Recommendations - Spider Curls for Bigger Biceps (3:38)
As with most isolated exercises, there are a few different options when it comes to working spider curls into your biceps routine. You can use them as a main motion or accessory motion, but in both cases shoot for around 3 sets of a higher rep range (10-20 reps). Where you decide to use them in your routine will slightly dictate the weight you use. But again, the slow and controlled proper form is critical here so don’t sacrifice technique for heavier weights.
If you want to start putting on muscle TODAY, check out our Fit Father Old School Muscle Building Program at → https://www.fitfatherproject.com/yout...
If you feel your lifestyle could use an improvement, then check out our FF30X 30-Day Transformation Program at → https://www.fitfatherproject.com/yout...
Your friends here at the FFP,
-Dr. Balduzzi + The Men's Health Experts @ The Fit Father Project
**Disclaimer: This information is for reference purposes ONLY and cannot replace personal information you can and should discuss with your Doctor. If you have any concerns about your health, you should see your Doctor immediately. Results vary by individual, so we do not guarantee you will get the same results as any shown here or on our website.
Get our Fit Father 30-Day Fat Loss Program here → https://www.fitfatherproject.com/yout...
Recommended Video:
7 Steps to Build Muscle At Any Age: 7 Steps to Build Muscle Fast At Any Age
Subscribe to our channel here → https://goo.gl/wxghQ5
Our free resources:
1-Day Weight Loss Meal Plan → https://www.fitfatherproject.com/yout...
24-Min Fat Burning Workout → https://www.fitfatherproject.com/yout...
5 Best Muscle Building Exercises → https://www.fitfatherproject.com/yout...
Looking for some accessory motions to add to your bicep routine? Well, there’s a lot of great options out there, and we cover a lot of them in our exercise tutorials on our channel. But in this video here, we’re going to look at one of the best ones, the spider curl. In this quick guide, you’re going to discover how to do the spider curl with the proper form, some recommendations on sets and reps, and how to fit it into your routine for the best results.
Now, before we dive into the form tutorial on how to do spider curls properly, let’s first answer the question “Why should you use them?”. Simple. It’s one of the few biceps exercises that completely isolate that muscle and doesn’t allow for extra body English, hip thrusts, or any of the other things we do in traditional curls to help get the weight up.
That being said, there is certainly a time and place for heavy bicep curls where you might need some slight body motion in your later reps to help get the weight up. The majority of the curl should still come from your biceps, but that extra thrust at the end helps us use heavier weights on certain exercises, which is great for building bigger arms.
But, what the research shows is that if you’re not incorporating higher rep bicep exercises in your routine (like the spider curl), you’re going to miss out on some major muscle gains in your arms. So that being said, let’s dive into this guide on how to do spider curls for bigger biceps.
The Setup - How to Do Spider Curls (0:28)
As you’ll discover in the video, there are a couple of different options when it comes to the equipment for the spider curl. We’re using a standard, adjustable workout bench with both a barbell and dumbbells. But, you could also use something like a preacher bench and an EZ-bar. The important part of the setup is that you have a stable bench that you can put at roughly a 60-degree incline, and start out with weights lighter than what you use for a standard curl.
The Proper Form - How to Do Spider Curls for Biceps (1:01)
Regardless of what kind of weights you use, the position of your hands should remain slightly within shoulder width distance, in a supinated (palms facing forward) position. Now at this point, aside from the setup of the exercise, the spider curl motion is not much different than a standard curl. But as you’ll discover in this tutorial, there are some finer form points that make it unique and particularly effective.
Sets, Reps, and Routine Recommendations - Spider Curls for Bigger Biceps (3:38)
As with most isolated exercises, there are a few different options when it comes to working spider curls into your biceps routine. You can use them as a main motion or accessory motion, but in both cases shoot for around 3 sets of a higher rep range (10-20 reps). Where you decide to use them in your routine will slightly dictate the weight you use. But again, the slow and controlled proper form is critical here so don’t sacrifice technique for heavier weights.
If you want to start putting on muscle TODAY, check out our Fit Father Old School Muscle Building Program at → https://www.fitfatherproject.com/yout...
If you feel your lifestyle could use an improvement, then check out our FF30X 30-Day Transformation Program at → https://www.fitfatherproject.com/yout...
Your friends here at the FFP,
-Dr. Balduzzi + The Men's Health Experts @ The Fit Father Project
**Disclaimer: This information is for reference purposes ONLY and cannot replace personal information you can and should discuss with your Doctor. If you have any concerns about your health, you should see your Doctor immediately. Results vary by individual, so we do not guarantee you will get the same results as any shown here or on our website.
6 سال پیش
در تاریخ 1397/08/22 منتشر شده
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