Incline Bench Spider Curl Video Guide

Incline Bench Spider Curl Instructions

1. Setup:

   - Set an incline bench to about 45 degrees.

   - Lie face down on the bench, ensuring your chest is supported and your arms hang freely.

2. Grip:

   - Hold a barbell, Cable machine, or dumbbell with a shoulder-width, underhand grip (palms facing up).

3. Starting Position:

   - Begin with your arms fully extended and your elbows slightly in front of your shoulders. 

4. Curl:

   - Slowly curl the weights upward toward your shoulders, focusing on squeezing your biceps at the top.

   - Avoid using momentum; keep the movement controlled.

5. Peak Contraction:

   - Hold the contraction for a brief moment when your biceps are fully engaged.

6. Lowering:

   - Gradually lower the weights back to the starting position, fully extending your arms.

7. Repetitions:

   - Repeat for the desired number of reps, maintaining proper form throughout.

Incline Bench Spider Curl Tips:

- Elbow Position: Keep your elbows stationary to ensure full bicep isolation.

- Controlled Movement: Focus on a slow, deliberate motion, especially when lowering the weight.

- Full Range of Motion: Ensure your arms are fully extended at the bottom of the movement for maximum muscle engagement.