Spider Curl Bench

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How to do spider curl.

Spider curl bench. If you work out at home you may be able to find a preacher curl or spider curl bench to add to your home gym. This variation is better for keeping tension on the biceps especially near the top portion of a curl. A spider curl bench is similar to a preacher curl bench except the armrest pad lies perpendicular to the floor rather than at a 45 degree angle.

You are almost balancing the weight. A used bench should be relatively inexpensive or you can look for a similar piece of equipment that you can use the same way you d use a preacher curl or spider curl bench. Place your arms over the arm pad and grasp a barbell palms up shoulder width apart from the seat pad of the bench.

Look for a preacher curl bench that s padded on both sides of the armrest. Back in the day most gyms had spider curl benches but they re much harder to come by in 2014. Spider curl the ez bar spider curl is an exercise targeting the biceps and performed face down on either an incline bench or on the flat side of a preacher bench.

The spider curl is performed with the chest supported on an incline bench so that the arms are hanging perpendicular to the ground. With the homemade spider curl bench the tension is all the way through the complete range of motion. And in the case of the original bench there was often a long narrow pad behind it on which you d lay your torso stomach down.

Stand with your feet at least shoulder width apart and keep them planted firmly on the ground.

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