{"id":14478,"date":"2021-07-19T03:46:37","date_gmt":"2021-07-19T03:46:37","guid":{"rendered":"https:\/\/fitolympia.com\/?p=14478"},"modified":"2021-07-20T15:37:59","modified_gmt":"2021-07-20T15:37:59","slug":"how-to-properly-perform-the-spider-curl-exercise","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/na\/how-to-properly-perform-the-spider-curl-exercise\/","title":{"rendered":"How to properly perform the spider curl exercise"},"content":{"rendered":"\n<p>Isolate your biceps for better definition with this unique curl variation.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/gymjunkies.com\/wp-content\/uploads\/2019\/07\/shutterstock_419477176-1024x394.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>Building a bigger pair of biceps typically requires relatively heavy curls, either with a barbell or dumbbells. But a set of arms that are chiseled as well as massive need to be trained with a variety of exercises\u2014some big moves and some detailing moves. Here\u2019s one of the latter: the spider curl. Do it as a finishing exercise in your arm workout for some strict isolation work that will make your biceps pop.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>START POSITION: ARMS HANGING STRAIGHT DOWN TOWARD THE FLOOR, FULLY EXTENDED<\/strong><\/h3>\n\n\n\n<ol class=\"wp-block-list\"><li>Arms hanging straight down toward the fl oor, fully extended Lean forward on a spider curl bench (as shown) or the benchless side of a preacher curl apparatus.<\/li><li>Hold a barbell with your arms extended and your triceps in contact with lower pad.<\/li><li>The upper pad should be snug in your armpits<\/li><\/ol>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>FINISH POSITION- ELBOWS BENT IN THE UP POSITION OF A CURL<\/strong><\/h3>\n\n\n\n<ol class=\"wp-block-list\"><li>Keeping your upper arms stationary, curl the weight straight up as high as possible.<\/li><li>At the top of the rep, squeeze your biceps hard, then slowly lower to the start position.<\/li><li>Perform the reps at a controlled tempo; this shouldn\u2019t be a ballistic movement.<\/li><\/ol>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>QUICK TIPS<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.t-nation.com\/wp-content\/uploads\/2019\/05\/Why-You-Need-Spider-Curls.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<ol class=\"wp-block-list\"><li>When to Do It: Late in your biceps workout (after heavier barbell and\/or dumbbell curls).<\/li><li>Where It Hits: Short head of the biceps<\/li><li>How Much to Do: 3 sets, 10\u201312 reps<\/li><\/ol>\n","protected":false},"excerpt":{"rendered":"<p>Isolate your biceps for better definition with this unique curl variation. Building a bigger pair of biceps typically requires relatively [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":14484,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"fifu_image_url":"","fifu_image_alt":"","footnotes":""},"categories":[220,140],"tags":[371,189,200,237,370,143],"class_list":["post-14478","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-exercises","category-training-tips","tag-arms","tag-build-muscle","tag-exercises","tag-overtraining","tag-perform","tag-training-tips"],"translation":{"provider":"WPGlobus","version":"3.0.0","language":"na","enabled_languages":["en","es","de","fr","ru","hi","ar","tr","it","pt","na"],"languages":{"en":{"title":true,"content":true,"excerpt":false},"es":{"title":true,"content":true,"excerpt":false},"de":{"title":true,"content":true,"excerpt":false},"fr":{"title":true,"content":true,"excerpt":false},"ru":{"title":true,"content":true,"excerpt":false},"hi":{"title":true,"content":true,"excerpt":false},"ar":{"title":true,"content":true,"excerpt":false},"tr":{"title":true,"content":true,"excerpt":false},"it":{"title":true,"content":true,"excerpt":false},"pt":{"title":true,"content":true,"excerpt":false},"na":{"title":false,"content":false,"excerpt":false}}},"featured_img":"https:\/\/fitolympia.com\/wp-content\/uploads\/2021\/07\/DUMBBELL_SPIDER_CURL.jpg","categories_details":[{"id":220,"name":"Exercises","count":39,"parent":0},{"id":140,"name":"Training Tips","count":96,"parent":0}],"tags_details":[{"id":371,"name":"Arms","count":1,"parent":0},{"id":189,"name":"Build Muscle","count":1,"parent":0},{"id":200,"name":"Exercises","count":4,"parent":0},{"id":237,"name":"Overtraining","count":2,"parent":0},{"id":370,"name":"perform","count":1,"parent":0},{"id":143,"name":"Training Tips","count":3,"parent":0}],"comment_count":0,"author_name":"Staff","author_img":"https:\/\/secure.gravatar.com\/avatar\/0770ff71d5267ad67c1cefbf36008dc2a2753c332616ff451380094010b0d281?s=96&d=mm&r=g","post_views":6019,"_links":{"self":[{"href":"https:\/\/fitolympia.com\/na\/wp-json\/wp\/v2\/posts\/14478","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fitolympia.com\/na\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fitolympia.com\/na\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/na\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/na\/wp-json\/wp\/v2\/comments?post=14478"}],"version-history":[{"count":11,"href":"https:\/\/fitolympia.com\/na\/wp-json\/wp\/v2\/posts\/14478\/revisions"}],"predecessor-version":[{"id":14627,"href":"https:\/\/fitolympia.com\/na\/wp-json\/wp\/v2\/posts\/14478\/revisions\/14627"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/na\/wp-json\/wp\/v2\/media\/14484"}],"wp:attachment":[{"href":"https:\/\/fitolympia.com\/na\/wp-json\/wp\/v2\/media?parent=14478"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitolympia.com\/na\/wp-json\/wp\/v2\/categories?post=14478"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitolympia.com\/na\/wp-json\/wp\/v2\/tags?post=14478"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}