Own the Upper Arm AngleĮb says: The spider curl is essentially a chest-supported concentration curl, so we're working to isolate the biceps as much as possible. That'll protect your shoulders long-term and also make it easier to do the next thing. Then flex your upper and mid-back muscles so that your shoulders don't slump forward your mid- and upper-back muscles should stay live throughout the curl. Squeeze your glutes, and actively try to breathe your abs into the bench this will help set your spine in neutral. Find the right angle, and then create rigidity throughout the rest of your frame. So don't lie on there and get comfortable.
You'll miss out on the potential gains if you're not focused on your every single biceps squeeze, or if you don't approach the position the right way.Įb says: The bench is a tool to help you find the proper angle for your body, but it's not a bed. and associate fitness editor Brett Williams guide you through the move's subtleties, saving you from the bad habits that are keeping you from unlocking your fitness potential.īefore you grab your dumbbells and take your position on the bench, take note that it's extremely important to pay attention to the subtleties of the movement here. Let Men's Health fitness director Ebenezer Samuel, C.S.C.S. The curl is a core training staple that can build size and strength in your triceps and chest-but are you sure you're even doing the exercise correctly? What about variations on the old standard, like the spider curl?įor this twist on the basic gym necessity, you shouldn't settle for anything other than perfect form-especially because it's such a simple, essential movement that should serve as one of the centerpieces of your training plan.