how do you do spider curls?

[AlwaysOn]

how do you do spider curls?

i have no idea, so please enlighten me.

 

[bignate73]

usually over the back side of a preacher curl. its using the preacher curl backwards generally. so an arm suspended curl.

 

[AlwaysOn]

the preacher curl at my gym is not like that

 

[eat big]

take it out or do it reverse, they are amazing

 

[wnt2bBeast]

drag curls are also effective

 

[zxe003]

I like the concentration on the belly of the bicep with spiders. The hang start really forces the bicep to work.

 

[bignate73]

it takes your front delts out if you really wedge yourself down.

 

[TRUEsoldier]

awesome shit, never did those, will try them out this week K for all of ya!!

peace

 

[AlwaysOn]

do you guys have pics?

 

[Mike_Rojas]

google it

http://www.weighttrainersunited.com/spidercurl.html

 

[eat big]

they are pretty hard so go a little lighter at first,concentrate on the movement and make sure you dont move your feet at all, once you get it down, add more weight, if you do them with dumbells or barbells, they work well also that way

 

[AlwaysOn]

google it

http://www.weighttrainersunited.com/spidercurl.html

yeah my gym doesn't have a preacher bench like this

 

[eat big]

well no matter what thebench is like, just go from the other side. i go to two different gyms with 2 totally different types of preacher curls, and i can do them on both of them. for some you have to turn around the arm rest, others you can and have to go grom the opposite side.

eat big