6 Spider Curl Variations for a Stronger Upper Body


spider curls

Looking to add some spider curl variations to your workout routine? This blog post is for you! We will discuss 6 different spider curls variations that will help you build a stronger upper body. These exercises are perfect for anyone who wants to improve their strength and muscle definition. So, let’s get started!

1. Concentration Bicep Curls

A close up of a bug

This exercise is performed by sitting on a bench with your back straight and feet planted firmly on the ground. From here, you will grab a dumbbell in each hand and slowly curl them up to your shoulders, making sure to keep your elbows stationary at your sides. Repeat this exercise for 12-15 repetitions before moving on to the next variation.

2. Preacher Curls

A close up of a spider

Preacher curls are a great exercise for targeting the biceps. To perform this exercise, you will need to use a preacher curl bench or an incline bench. Start by sitting on the bench with your back straight and feet planted firmly on the ground. From here, you will grab a dumbbell in each hand and slowly curl them up to your shoulders, making sure to keep your elbows stationary at your sides. Repeat this exercise for 12-15 repetitions before moving on to the next variation.

3. Hammer Curls

Hammer curls are a great exercise for targeting the biceps and triceps. To perform this exercise, you will need to use a dumbbell in each hand. Start by standing with your feet shoulder-width apart and your back straight. From here, you will curl the dumbbells up to your shoulders, making sure to keep your elbows stationary at your sides. Repeat this exercise for 12-15 repetitions before moving on to the next variation.

4. Spider Curls

Spider curls are a great exercise for targeting the biceps. To perform this exercise, you will need to use an EZ bar or a dumbbell. Start by lying face down on a bench with your back straight and feet planted firmly on the ground. From here, you will curl the weight up to your shoulders, making sure to keep your elbows stationary at your sides. Repeat this exercise for 12-15 repetitions before moving on to the next variation.

5. Band Bicep Curl

Band bicep curls are a great exercise for targeting the biceps. To perform this exercise, you will need to use a resistance band. Start by standing with your feet shoulder-width apart and your back straight. From here, you will curl the band up to your shoulders, making sure to keep your elbows stationary at your sides. Repeat this exercise for 12-15 repetitions before moving on to the next variation.

6. Zottman Curl

Zottman curls are a great exercise for targeting the biceps and triceps. To perform this exercise, you will need to use a dumbbell in each hand. Start by standing with your feet shoulder-width apart and your back straight. From here, you will curl the dumbbells up to your shoulders, making sure to keep your elbows stationary at your sides. As you curl the weights up, rotate your wrists so that your palms are facing downwards. Then, lower the weights back down to starting position and repeat for 12-15 repetitions.

Conclusion

There you have it! These are five spider curl variations that will help you build a stronger upper body. Remember to focus on form and control when performing these exercises. And, as always, consult with a doctor or certified personal trainer before starting any new workout routine.

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