![]() ![]() ![]() Place your chest against the bench and rest your feet on the floor.Adjust a flat bench to a 45-degree angle.More time under tension will help increase strength and muscle hypertrophy. Spider curls also keep your biceps under constant tension and activated. Positioned chest down and your arms hanging behind you, you can achieve a greater range of motion, which is required to build lean muscle mass. Spider curls allow for a greater range of motion. The positive portion of the movement stimulates the short and long head of the bicep also known as the (biceps brachii and brachialis). One of the greatest benefits of the spider curl is that it effectively isolates your biceps from start to finish. With full isolation of both biceps, the spider curl is one of the best bicep exercises to build bigger, stronger arms. Similar to a concentration curl, the spider curl requires a slow controlled movement. This allows for a greater range of motion which will help increase lean muscle mass and strength. Spider curls are performed using a pair of dumbbells or an EZ bar with your arms hanging over a 45-degree bench. Spider curls are an isolated strength training movement that contracts and stimulates your biceps. We’re going to talk about the spider curl and how this bicep exercise can help you build bigger stronger arms. The spider curl is one of the most effective bicep movements that you can add to your arm day training split, to help extend range of motion and build more muscle and strength. Variation in your training routine is one way to help you overcome training adaptation and continue building lean muscle mass and strength. ![]() As an athlete, you’re always looking for new and innovative to get bigger, stronger, and healthier. ![]()
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