spider-curl-alternative

The Best Spider Curl Alternative Exercises

The spider curl is a great exercise for targeting the biceps. However, if you are looking for an alternative that will also build your biceps, then you have come to the right place. In this article, we will discuss the best alternatives to the spider curl and how to properly perform them. We will also focus on the muscle-building benefits of these exercises and provide tips on how to avoid common mistakes. Let’s get started!

What muscles does the spider curl work?

The spider curl primarily works the biceps brachii. This is the muscle that is responsible for flexing the elbow and is located on the front of the upper arm. The biceps brachii has two heads: the long head and the short head. The long head originates from above the shoulder, while the short head originates from below the shoulder. The spider curl works both heads of the biceps equally.

What are the benefits of the spider curl?

The spider curl is an effective exercise for building muscle in the biceps. It allows you to isolate the biceps and put all of the focus on them. This is beneficial because it means that you can really target the biceps and get the most out of your workout. Additionally, the spider curl is a great exercise for developing strength and power in the biceps.

How to perform the Spider Curl

Now that we’ve covered the benefits of the spider curl, let’s move on to how to properly perform the exercise. First, you will need to find a bench or some other type of elevated surface. Next, position yourself so that your back is flat against the bench and your feet are planted firmly on the ground. Once you are in position, grab a dumbbell in each hand and curl them up to your shoulders. Be sure to keep your elbows close to your sides throughout the entire movement. Finally, lower the dumbbells back down to the starting position and repeat for the desired number of repetitions.

Common Mistakes

There are a few common mistakes that people make when performing the spider curl. First, some people allow their elbows to drift away from their sides. This takes the focus off of the biceps and puts unnecessary stress on the shoulders. Additionally, some people use too much weight and end up swinging the dumbbells up to their shoulders. This not only takes away from the effectiveness of the exercise but can also lead to injury. Finally, some people fail to keep their back flat against the bench. This can cause you to round your back and put unnecessary stress on your spine.

To avoid these mistakes, be sure to keep your elbows close to your sides, use a weight that you can handle without swinging, and keep your back flat against the bench.

The Best Alternatives to the Spider Curl

Now that we’ve discussed the spider curl and how to properly perform it, let’s move on to some of the best alternatives.

Exercise #1: Preacher Curl

The preacher curl is a great alternative to the spider curl. It is an exercise that primarily works the biceps, just like the spider curl. it allows you to keep your elbows in a fixed position. This takes the stress off of your shoulders and allows you to really focus on your biceps.

To perform the preacher curl:

  • First, adjust the seat of a preacher curl machine so that your armpits are resting on the pad. If you don’t have access to a preacher curl machine, you can use a dumbbell or barbell.

  • Next, grab the handle with an underhand grip and curl it up to your shoulder. Be sure to keep your upper arms stationary and only move your forearm.

  • Finally, lower the weight back down to the starting position and repeat for the desired number of repetitions.

Exercise #2: Standing Curl

The standing curl is a great alternative to the spider curl because it works the biceps and also recruits other muscles such as the brachioradialis (located on the forearm) and the brachialis (located on the upper arm).

To perform the standing curl:

  • First, stand with your feet shoulder-width apart and your knees slightly bent.

  • Next, hold a dumbbell in each hand with an underhand grip and let them hang at arm’s length by your sides.

  • Then, without moving your upper arms, curl the dumbbells as close to your shoulders as you can.

  • Finally, slowly lower the dumbbells back down to the starting position and repeat for the desired number of repetitions.

Exercise #3: Hammer Curl

The hammer curl is an effective movement because it works the biceps from a different angle than the spider curl. This can help to increase muscle mass and strength in the biceps. Additionally, the hammer curl also recruits other muscles such as the brachioradialis and the brachialis.

To perform the hammer curl:

  • First, stand with your feet shoulder-width apart and your knees slightly bent.

  • Next, hold a dumbbell in each hand with a neutral grip (palms facing your thighs) and let them hang at arm’s length by your sides.

  • Then, without moving your upper arms, curl the dumbbells as close to your shoulders as you can.

  • Finally, slowly lower the dumbbells back down to the starting position and repeat for the desired number of repetitions.

Exercise #4: Incline Curl

The incline curl is a great alternative to the spider curl because the incline bench takes the stress off of your lower back. Additionally, the incline curl allows you to keep your elbows in a fixed position similar to the spider curl.

To perform the incline curl:

  • First, adjust the seat of an incline bench so that your back is flat against the pad and your feet are planted firmly on the floor.

  • Next, hold a dumbbell in each hand with an underhand grip and let them hang at arm’s length by your sides.

  • Then, without moving your upper arms, curl the dumbbells as close to your shoulders as you can.

  • Finally, slowly lower the dumbbells back down to the starting position and repeat for the desired number of repetitions.

Exercise #5: Decline Curl

The decline curl is an excellent substitute for the spider curl because it targets the biceps from an angle that’s different.

To perform the decline curl:

  • First, adjust the seat of a decline bench so that your feet are firmly planted on the floor and your head is below your chest.

  • Next, hold a dumbbell in each hand with an underhand grip and let them hang at arm’s length by your sides.

  • Then, without moving your upper arms, curl the dumbbells as close to your shoulders as you can.

  • Finally, slowly lower the dumbbells back down to the starting position and repeat for the desired number of repetitions.

Exercise #6: Reverse Curl

The reverse curl put more emphasis on the forearms than the biceps. This is a great exercise for people who are looking to build bigger forearms. Additionally, the reverse curl also recruits other muscles such as the brachioradialis and the brachialis.

To perform the reverse curl:

  • First, stand with your feet shoulder-width apart and your knees slightly bent.

  • Next, hold an EZ-Curl in each hand with an overhand grip and let them hang at arm’s length by your sides.

  • Then, without moving your upper arms, curl the bar as close to your shoulders as you can.

  • Finally, slowly lower the bar back down to the starting position and repeat for the desired number of repetitions.

Cues to Keep in Mind

When performing any of these exercises, it’s important to keep the following cues in mind:

  • Keep your elbows stationary and only move your forearms.

  • Do not swing the weights or use momentum to curl the weight. The weight should be controlled throughout the entire range of motion.

  • Squeeze your biceps at the top of the curl for a peak contraction.

Summary

In conclusion, some of the best spider curl alternative exercises are the hammer curl, incline curl, decline curl, and reverse curl. These exercises target the biceps from different angles and can help to build muscle mass and strength. When performing any of these exercises, it’s important to keep your elbows stationary and only move your forearms. Do not swing the weights or use momentum to curl the weight. The weight should be controlled throughout the entire range of motion. Lastly, squeeze your biceps at the top of the curl for a peak contraction.

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