Spider Curl

What it is

This isolation exercise zeroes in on your biceps, providing a deep contraction due to the unique body position. Performed on a preacher bench with an E-Z curl bar, it maximizes tension through the full range of motion. You will primarily target your biceps.

Technique tips

• Position your torso and stomach firmly against the preacher bench pad.
• Grip the E-Z curl bar with palms up, slightly inside shoulder width.
• Consciously squeeze your biceps at the peak of the contraction.
• Control the bar's descent, avoiding a fast or jerky return.
• Exhale as you lift the bar and inhale as you lower it.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.