Spider Cable Curl: Video Tutorial & Exercise Guide
| Workout | Spider Cable Curl |
| Primary Muscle Group | Biceps |
| Secondary Muscle Group | Forearms |
| Equipment Required | Dumbbell |
| Force Type | Pull |
| Mechanics | Isolation |
| Exercise Type | Strength |
| Difficulty | Beginner |
Spider Cable Curl: Video Tutorial & Exercise Guide
Secondary Muscles Group
Spider Cable Curl: Step-by-Step Guide
- Step 1: Position an incline bench at a 45-degree angle in front of a cable machine. Attach a straight or EZ bar to the low pulley. Lie face down on the bench, ensuring that your chest is resting against the pad and your feet are firmly planted on the floor.
- Step 2: Reach down to grab the bar with an underhand grip (palms facing upward), keeping your arms fully extended and your elbows pointed toward the floor.
- Step 3: Begin curling the bar upward, keeping your elbows in a fixed position. Focus on using your biceps to lift the weight while keeping your upper arms stationary.
- Step 4: Squeeze your biceps at the top of the movement, ensuring the bar is close to your shoulders. Avoid lifting your chest off the pad or swinging the bar.
- Step 5: Slowly lower the bar back to the starting position in a controlled manner, fully extending your arms. Repeat for the desired number of reps while maintaining proper form.
Spider Cable Curl: Overview
The Spider Cable Curl is a variation of the traditional bicep curl that is performed on an incline bench, allowing for maximum isolation of the biceps. The incline position ensures that your arms hang directly in front of you, putting the biceps under constant tension throughout the entire range of motion.
Using the cable machine instead of free weights ensures continuous tension on the biceps, which leads to increased muscle activation and growth. This exercise is ideal for building both strength and definition in the biceps while improving the mind-muscle connection.
Spider Cable Curl: Benefits
The Spider Cable Curl is an excellent exercise for isolating the biceps, particularly the short head of the biceps, which contributes to the thickness of the muscle. The incline position prevents other muscles from assisting in the movement, ensuring that your biceps do all the work.
The cable machine provides continuous tension throughout the curl, which maximizes muscle activation and helps build strength and size. This exercise also enhances the stretch at the bottom of the movement, improving the overall range of motion for the biceps.
Additionally, the Spider Cable Curl is a great exercise for developing the mind-muscle connection, as it allows you to focus on each rep and fully engage the biceps.
Spider Cable Curl: Pro Tips & Advanced Techniques
Keep your elbows stationary throughout the exercise to fully isolate the biceps. Focus on slow and controlled movements, especially during the lowering phase, to maximize time under tension. For an extra challenge, try holding the contraction at the top of the curl for a second or two. Ready to target your biceps with precision? Let’s curl!
Spider Cable Curl: Progression Plan
Beginner
Intermediate
Advanced
Spider Cable Curl: Frequently Asked Questions (FAQs)
What muscles do Spider Cable Curls target?
+This exercise primarily targets the biceps brachii, particularly the short head, which contributes to the thickness and overall size of the biceps. It also engages the forearms to a lesser extent.
Is the Spider Cable Curl suitable for beginners?
+Yes, beginners can perform this exercise with lighter weights to focus on proper form and control. The incline bench helps isolate the biceps, making it easier to develop the mind-muscle connection.
How can I make the Spider Cable Curl more challenging?
+To increase the difficulty, use heavier weights, slow down the eccentric (lowering) phase, or add a pause at the top of the curl for increased muscle activation.
How often should I include Spider Cable Curls in my routine?
+Include Spider Cable Curls 2-3 times a week as part of your arm workout. This exercise pairs well with other bicep exercises, like hammer curls or concentration curls, for a balanced arm routine.
What common mistakes should I avoid?
+Avoid swinging the weight or lifting your chest off the pad. Keep the movement slow and controlled, focusing on using your biceps to lift and lower the weight without momentum.
