Spider Curl

Spider Curls are done using the back side of a preacher curl bench. This side of the bench will keep the elbow directly in place under the shoulder with the arm perpendicular to the ground making the exercise closely resemble a barbell version of a concentration curl. It is important that when you get your arm in place, to keep the entire upper arm from the elbow to the top of the tricep in contact with the bench. From this angle you can really isolate the peak of the bicep in the exercise but get ready to lighten up your bar - these are really tough to do.