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:

The Spider Curl
  1. Utilising a bench, ensure your arms are fully extended and hanging downwards.
  2. Alter your body positioning to lean forwards on the bench.
  3. Grasp a suitably weighted barbell with both hands, maintaining extended arms.
  4. Ensure that your Triceps region remains in contact with the bench padding.
  5. This is your start position.
  6. To produce movement, curl the weight upwards whilst maintaining upper arms flat.
  7. At the peak of this movement, squeeze your Biceps hard.
  8. Begin to slowly lower the barbell back down to the starting position.
  9. This is one repetition.
The Spider Curl Exercise Demonstration Video

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.

Final Word

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.