MOVE OVER PREACHER CURLS

It is time for Spider Curls ladies and gentleman.

*By turning the pad around and performing spider curls on the straight-edged side of the bench, you get almost twice the range of motion. Spider curls allow you to lower the bar all the way to the bottom of the movement, giving you a stretch that will equate to more productive reps.

*taken from bodybuilding com site

I did spider curls in the middle of my workout and my biceps felt like they were getting stabbed. The pain lasted one day, but felt great when you flexed it. I felt it the most in the middle of my bicep. I like to go up slowly,hold strong at the top for 2 seconds, and then lower it. Once you try this, you will be putting it in your routine.
Spider Curls

i thought these were called Scott Curls??

Looks painful... I like it :)

I've always done curls that way. I just figured more range of motion was better.

-Joe

I've been doin these for a few months and LOVE THEM! good post Mr. Pres!

Scott Curls or Spider Curls, if doesn't matter. As long they get the job done.

Love em!! They def kill and really work your biceps! Thought they were Scott curls too. I though spider curls were when you lay face down on an incline bench, and let your arms hang down in front and curl up that way? Guess it's the same principal. Just goes to show there's so many ways and names to do things! Gotta try them all!

Yeah, its good to switch up your exercises. Spider curls make me feel good.

gonna try them, did you generally use around the same weight as preachers? or did you knock it down a little?

I used dramatically less weight. I used 15 to 20 pounds less.

Same for me.. it's crazy how much harder it is.. I dropped probably 20-25 pounds.

yeah thats what i figured. cant wait to try

couldn't straighten my arms the next day.

Much like using an Arm Blaster

The reason you can do so much less on Spider Curls than preacher curls is because you are significantly stronger in the upper range of motion. Select either preacher curls or spider curls based on your goals. The preacher curl is better to get through a sticking point since you can handle much more weight, otherwise I would prefer to use toe larger range of motion in the Spider Curl. I like to finish my last two sets of spider curls by supersetting with preacher curls to squeeze out a few extra reps. Now that's what I call a pump.