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Most spider benches
nowadays are used for supported T-bar rowing. You can also use an
incline bench set at a fairly low angle to perform the Spider Bench Curl.
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Lie high enough on
the bench so that you can curl the weight up without hitting the top
of the bench. Once in position, have a partner give you an EZ-bar
(or barbell). Try a variety of grip widths to hit slightly different
areas of the biceps muscle during the spider bench curl.
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On one set, keep
your upper arms completely vertical as you raise and lower the
weight. On your next set, allow your elbows to come forward as you
curl the weight. Still another variation: Bring your elbows in. Make
note of how each feels.
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If you allow your
head to drop as you curl the weight, you can bring the weight up
even farther - behind your head - for a super contraction for your
spider bench curl workout.
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Try using
dumbbells for an entirely different feeling.
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Lower the weight
slowly and fully extend your arms
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Do not cheat
your
movements here; keep it strict.
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