If you’ve been training for a period of time, one of the hardest things to do is keep your target muscles guessing. You can alter the exercises, repetitions, sets and resistance to name but a few, but eventually it will always seem like you’ve done it all before.
The Biceps muscle region is a target area many individuals want to improve but often people fall flat when it comes to exercise variation. Essentially, your primary movement to focus on this particular muscle group revolves around flexion at the elbow joint. So how can you add a little exercise variation with this movement?
One exercise which fits the bill is the Spider Curl. So why is it so different? One reason it offers variation is that it’s an isometric exercise that requires strict form. During other exercises such as standing barbell curl, inevitably some momentum is gained through the swinging of your lower back, especially with added resistance and late in the set. The Spider Curl prevents all of this and ensures only the target muscle is responsible for the movement.
This exercise works extremely well towards the end of your arm session when the Biceps muscle group is already well on its way to fatigue. Through strict isolation work you are able to guarantee that this muscle is worked to its maximum and the pump you achieve will feel phenomenal. So let’s see what is required of you during this key exercise:
So there you have the Spider Curl, an incredible way to ensure nothing is left in your Biceps region when you walk out the gym. Remember, this exercise should be conducted in a steady and controlled movement manner. There should be no ballistic movement whatsoever and the downward phase should be a controlled yet continuous motion. When undertaken late in an arm workout you really will recognise and appreciate the benefits it provides. Initially, start off with an appropriate load and aim for 3 sets of 12 repetitions.
If you’re looking to add variation to your arm workout then why not consider the Spider Curl. This exercise is massively underused and underrated but might be just the thing you need to take your physique to the next level.