< strong>Spider curlis a classic movement for isolation training of the biceps! Popular with bodybuilders!
Features of Spider Curl!
Spider curl (Spider curl) is performed in front of the body, so the short head of the biceps will be more activated.
Electromyography (EMG, Electromyography) shows that the long head has relatively large activity in the early stages of elbow flexion (when the hand is straightened), and then the activity decreases as the muscle contracts and becomes shorter. The short head is more active in the later stage (when it is about to bend to the apex).
The starting position puts the shoulders in a flexed state and the long head becomes shorter. The shortened long head is less active. You can focus on the short head of the biceps
Although the action looks It seems that there is not much change, but compared with other bicep curls, the spider curl (Spider curl), in addition to preventing excessive misuse of body shaking and borrowing force, the most important difference is actually at the high point near the completion of the movement. You can still feel a fair amount of tension in your biceps.
Ordinary bicep curlAt the high point of the movement, the weight is supported by the elbows, and the biceps do not have to exert any force. I believe many people have this problem. experience. Therefore, the spider curl can better maintain the tension of the biceps during training movements and enhance the training effect..
How?
Use dumbbells and barbells
1.You can also sit on a chair or stand with your chest against an inclined plate and your upper arms on an inclined plate. On the board, hold dumbbells/barbells with both hands behind your back, keep your arms straight and keep your body stable.
2. Contract the biceps and lift the dumbbell hard / Curl the barbell to the highest point and pause.
3.Then slowly restore, fully extend the arms, and move slowly; when the dumbbell/barbell reaches the lowest point, the elbow joint should be slightly bent, and use force to control the barbell, but do not Fully extended.
Key Tips:
1. Keep the lower arm firmly against the mat. Can restrict the movement of other muscle groups. Better isolation of the biceps
2.You can also do this while standing, by adjusting the height of the mat and standing with your feet shoulder-level apart to keep your body In the most stable state
3. You can also train with one hand. It is easier to maintain stability and balance with one arm.
4. Don’t stop at the bottom: when your arms straighten down, immediately contract your biceps. You can increase a lot of strength by stretching your arms
5.Weight selection: The weight used each time should enable you to repeat the action at least 10 times. If your arms feel hard to bend at the bottom, then reduce some weight
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