Skip to main content

Spider Curl

Ultimate Bicep Isolator!

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted

The spider curl is a great exercise to isolate your biceps like none other! Due to the positioning of the exercise, the spider curl ensures that you solely rely on your biceps to complete the movement. This means you have no choice but to recruit as much of your bicep muscle fibers as possible! The spider curl also puts more emphasis on the short head of the bicep and is known to help increase the overall peak as well!

 

CLICK HERE for a more indepth description, starting and ending position photos and to add this exercise to your SHF profile!

 

Need 1 on 1 coaching? Send me a direct message to learn more!
DrewKay
DrewKay g Drew Korherr
17 Post(s)
17 Post(s) Gender: Male Goal: Bodybuilding Date Joined: January 1, 2014
Posted

Great exercise Scott! I tried it and it's just a different feeling!

 

#HTH

Daniel_Meyer
Daniel_Meyer g Daniel Meyer
518 Post(s)
518 Post(s) Gender: Male Goal: Bodybuilding Date Joined: October 10, 2013
Posted
Posted By: Scott_Herman

The spider curl is a great exercise to isolate your biceps like none other! Due to the positioning of the exercise, the spider curl ensures that you solely rely on your biceps to complete the movement. This means you have no choice but to recruit as much of your bicep muscle fibers as possible! The spider curl also puts more emphasis on the short head of the bicep and is known to help increase the overall peak as well!

 

CLICK HERE for a more indepth description, starting and ending position photos and to add this exercise to your SHF profile!

 

Such an amazing exercise. I always do mine hanging over a bench so that I can fully utilise all functions of the bicep. The long head serves to not only flex the elbow but also flex the shoulder, if you are hanging over a bench you isomterically utilise the long head of the bicep to maintain the upper arm position. I always use this as a starter exercise as it focuses on the inner range and gives me an incredible pump!

Sport Rehabilitation BSc GSR Sport Rehabilitator and S&C coach at Boston United FC Super Hermanite Twitter: Daniel_Meyer99
CedricV
CedricV g Cedric Vigneron
6 Post(s)
6 Post(s) Gender: Male Goal: Gain Muscle Date Joined: July 7, 2014
Posted

Thanks for all your tips Scott! You're a big motivation for me !!

 

It's kinda hard for me as a skinny guy (67KG, 1M86, 8% body fat) But thanks to your tips I'm coming along and seeing progress!

X
Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted

That is great @CedricV! My younger brother is in the same boat as you, just keep up all the hard work and you will get there! #HTH #SHFAthlete

Need 1 on 1 coaching? Send me a direct message to learn more!
Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: DrewKay

Great exercise Scott! I tried it and it's just a different feeling!

 

#HTH

Yeah it is! Keep with is @DrewKay! #HTH

Need 1 on 1 coaching? Send me a direct message to learn more!
Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: Daniel_Meyer

Such an amazing exercise. I always do mine hanging over a bench so that I can fully utilise all functions of the bicep. The long head serves to not only flex the elbow but also flex the shoulder, if you are hanging over a bench you isomterically utilise the long head of the bicep to maintain the upper arm position. I always use this as a starter exercise as it focuses on the inner range and gives me an incredible pump!

Thanks @Daniel_Meyer! Great tip, as always brotha! #HTH #SHFAthlete

Need 1 on 1 coaching? Send me a direct message to learn more!
Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: DrewKay

Great exercise Scott! I tried it and it's just a different feeling!

 

#HTH

Haha glad you like it brotha! #HTH #SHFAthlete

Need 1 on 1 coaching? Send me a direct message to learn more!
YOUNG67
YOUNG67 g Cameron Young
13 Post(s)
13 Post(s) Gender: Male Goal: Gain Muscle Date Joined: July 7, 2014
Posted

Killer exercise! Its a great one to finish off your bicep workout

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: YOUNG67

Killer exercise! Its a great one to finish off your bicep workout

yeah man!! It is one of th best for sure!! #HTH

Need 1 on 1 coaching? Send me a direct message to learn more!
Nipunsharma
Nipunsharma g Nipun Sharma
70 Post(s)
70 Post(s) Gender: Male Goal: Bodybuilding Date Joined: July 7, 2014
Posted

Its a great exercise i simply love it, include spider curl and preacher curl in the bicep workout and your biceps will be pumped and burning :D

 

Include both exercises because When you do preacher curls the highest amount of force is required at the lowest part of the lift. At the top, you are basically resting the weight, as your arms are vertical.
For spider curls the highest amount of force is required at the top, the contraction is much harder. People will say this added contraction causes a better peak/squeeze.

Veni Vidi Vici : I came, I saw, and I conquered. Started Lifting December 2012, almost 2 years of lifting experience. Age 19, Pursuing Computer Science engineering.
Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: Nipunsharma

Its a great exercise i simply love it, include spider curl and preacher curl in the bicep workout and your biceps will be pumped and burning :D

 

Include both exercises because When you do preacher curls the highest amount of force is required at the lowest part of the lift. At the top, you are basically resting the weight, as your arms are vertical.
For spider curls the highest amount of force is required at the top, the contraction is much harder. People will say this added contraction causes a better peak/squeeze.

agreed man! Which is why most people have a hard time growing their biceps. Because they dont do full range of motion and they skip the hardest part! haha #HTH

Need 1 on 1 coaching? Send me a direct message to learn more!
Nipunsharma
Nipunsharma g Nipun Sharma
70 Post(s)
70 Post(s) Gender: Male Goal: Bodybuilding Date Joined: July 7, 2014
Posted
Posted By: Scott_Herman

agreed man! Which is why most people have a hard time growing their biceps. Because they dont do full range of motion and they skip the hardest part! haha #HTH

yeah right, i see so many guys in my gym lifting ridiculously heavy weight on biceps while swinging their elbow like some see-saw and then they complain that they arent able to grow their biceps and then blame it on their genetics lol

 

although a bit offtopic i was watching your deadlift video on youtube and saw some guy complenting your skin rofl

 

Veni Vidi Vici : I came, I saw, and I conquered. Started Lifting December 2012, almost 2 years of lifting experience. Age 19, Pursuing Computer Science engineering.
jmboiardi
jmboiardi p John M Boiardi
2.6K Post(s)
2.6K Post(s) Gender: Male Goal: Bodybuilding Date Joined: October 10, 2013
Posted

I have been doing various bicep exercises to help rebuild and strengthen my left bicep after the tear it experienced back in November. So far I can say without a doubt spider curls, both inner and outer grip, are working the best. I superset them and I can't use a lot of weight but they seem to be the only exercise that minimizes brachioradialis involvment and gives my left bicep a pump.

 

With other traditional curling exercises, I am finding that my body is recruiting the brachioradialis muscle more since both bicep heads tore back on the tendon but the short head tore the most. I thus have a severe leverage problem with the short head when trying to curl since it is higher on the tendon and has less muscle fibers now. The body instinctively recruits additional fibers to compensate for the imbalance. Since the brachioradialis is involved in elbow flexion, it was getting used. By doing spider curls, it forces my body to primarily use only the long and short bicep heads. I really don't care about the amount of weight I curl anymore and I know my days of strict heavy curling (outside of cheat curls) are over but I can tell you super setting outer and inner grip with just 45 Lbs hits my biceps harder than when I was doing 135Lb olympic bar curls :-)

 

John

34 years of lifting and nutritional experience and resident "old man" :-) MS Athlete and past Super Hermanite since 2013.
nir82
nir82 g Nir Ivan
12 Post(s)
12 Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2014
Posted

Just have done this yesterday as a finisher of Scott's "My biceps workout", instead of the side curls.

Was gerat!!!

Pure Hermanite! HTH!
Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: jmboiardi

I have been doing various bicep exercises to help rebuild and strengthen my left bicep after the tear it experienced back in November. So far I can say without a doubt spider curls, both inner and outer grip, are working the best. I superset them and I can't use a lot of weight but they seem to be the only exercise that minimizes brachioradialis involvment and gives my left bicep a pump.

 

With other traditional curling exercises, I am finding that my body is recruiting the brachioradialis muscle more since both bicep heads tore back on the tendon but the short head tore the most. I thus have a severe leverage problem with the short head when trying to curl since it is higher on the tendon and has less muscle fibers now. The body instinctively recruits additional fibers to compensate for the imbalance. Since the brachioradialis is involved in elbow flexion, it was getting used. By doing spider curls, it forces my body to primarily use only the long and short bicep heads. I really don't care about the amount of weight I curl anymore and I know my days of strict heavy curling (outside of cheat curls) are over but I can tell you super setting outer and inner grip with just 45 Lbs hits my biceps harder than when I was doing 135Lb olympic bar curls :-)

 

John

I am just happy to see your arms getting stronger. Fingers crossed no more injuries and you are looking amazing @jmboiardi!

Need 1 on 1 coaching? Send me a direct message to learn more!
muscular strength
 You must be a Member to view or reply this tread. Please Log In or become a Member .