During the spider curl exercise the biceps are highly isolated and stimulated by resistance which helps to make the muscles stronger and more muscular. Increases the strength, definition, mass and power of the biceps and brachialis muscles.Why This Exercise is Important: EZ bar spider curls are significant in a variety of ways, including: The wrist flexors, finger flexors and the front deltoids function as stabilizers. The secondary muscle that’s targeted in this exercise is the brachioradialis (forearms). The primary muscles involved with this exercise include the biceps brachii (2 heads of the biceps) and the brachialis. Muscles Targeted: EZ bar spider curls is an exercise that was designed specifically to have the elbows ahead of the abdomen and your arms hanging straight down which allows for an excellent stretch in the biceps. Always use a slow and controlled tempo during the entire range of motion. Since there is no support for your elbows, avoid swinging the weight at the bottom of the exercise during the repetitions. Execute the movement just like you would a regular preacher curl and slowly curl the EZ bar up to the top, pause for a moment to get a full peak contraction and then slowly lower the weight back down to the bottom. Using a standing preacher bench, grab an EZ curl bar and rest your elbows on the opposite side of the preacher pad allowing your arms to hang straight down from the back of the machine. Exercise Instructions: Spider curls are very similar to preacher curls except that they allow you a much greater range of motion throughout the exercise due to the angle of your arms hanging straight down.
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