Spider Curl

SPIDER CURL

This is an elbow flexion strengthening exercise. This exercise is completed using an exercise bench. Start by placing the bench on a 45 to 60 degree incline and lie on it with your chest. Hold dumbbells in each hand and start with your elbows directly below your shoulder. Bend the elbows to raise the dumbbell without shifting the elbow forwards or backwards. Keep the core braced to hold a neutral spine. Isolate the elbow flexors by keeping the shoulder in a single position without allowing it to roll inwards or backwards. Lower the weight to complete a repetition.

Muscles Involved:

• Biceps Brachii

• Brachialis

Related Conditions:

• Biceps Tendinitis

• SLAP Lesion

• Brachialis Strain

• Biceps Strain

• Long Head Biceps Tendon Instability

Exercise Equipment:

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