Two Arm Cable Curl On Incline Bench Exercise - How To Video & Tips
Try this exercise
Biceps
Dumbbells
Intermediate
Pull
Forearm
The spider curl exercise targets your biceps with zero momentum and maximum isolation. It builds peak bicep strength by keeping your arms fixed against an incline bench.
1. Set an incline bench to 45 degrees and lie face down with your chest against the pad. 2. Let your arms hang straight down holding dumbbells with an underhand grip. 3. Keep your upper arms pressed against the bench and curl the weights up by squeezing your biceps. 4. Hold the spider curl at the top for one second, feeling the peak contraction. 5. Lower the weights slowly back to the starting position with control.
• Keep your chest pressed firmly against the bench throughout the entire spider curl movement. • Don't swing or use momentum - let your biceps do all the work. • Focus on a slow, controlled negative on the way down for maximum muscle activation. • Keep your wrists straight and maintain a tight grip on the weights during each spider curl rep.
• Using too much weight and losing control of the spider curl form. • Lifting your chest off the bench which reduces the isolation effect of the spider curl. • Rushing through reps instead of focusing on slow, controlled movements.
1. Go to the iOS App Store and search "GetFit AI: AI Fitness Trainer" or tap the button below 2. Download the app 📲 3. Complete the quiz to build a custom AI workout plan 🤖 4. Choose a trainer or build a custom plan targeting your biceps 💪 5. Stay consistent, chat with your AI trainer anytime, and compete with friends to stay motivated 🏆
.png)
