Watch the video below to see a demonstration of proper form and technique for the spider curl exercise. You can also check out some more biceps exercise videos or find exercises for other muscle groups.
Instructions for Spider Curl
To perform a set of spider curl:
Rest your chest/stomach on the elbow pad of a preacher curl station
so that your arms are straight and pointing directly at the ground beneath your shoulders. Hold a
dumbbell in each hand with a supinated grip. You should have your feet on the ground and your trunk in
a neutral position.
Concentric (Upward) Motion
Bend your elbows to raise the dumbbells under control
to shoulder height. Remember to squeeze the handles tightly and breathe normally throughout the
Pause at the top position for a 1sec count while squeezing your
Eccentric (Lowering) Motion
Lower the dumbbells, under control, back to the arms
straight position while continuing to breathe and squeeze the handles tightly.
Repeat steps 1 through 4 until you have completed the desired number
of spider curl repetitions before resting.
This completes one set of spider curl.