Fitness Tracker is a local-first, privacy-focused fitness application that helps you measure progress, track workouts, and stay consistent — all without subscriptions, logins, or tracking. This page covers how to perform the spider curl, including tips, variations, and the muscle groups it targets.
Instructions
- Start out by setting the bar on the part of the preacher bench that you would normally sit on. Make sure to align the barbell properly so that it is balanced and will not fall off. for best results.
- Move to the front side of the preacher bench (the part where the arms usually lay) and position yourself to lay at a 45 degree slant with your torso and stomach pressed against the front side of the preacher bench. for best results.
- Make sure that your feet (especially the toes) are well positioned on the floor and place your upper arms on top of the pad located on the inside part of the preacher bench. for best results.
- Use your arms to grab the barbell with a supinated grip (palms facing up) at about shoulder width apart or slightly closer from each other. for best results.
- Slowly begin to lift the barbell upwards and exhale. Hold the contracted position for a second as you squeeze the biceps. for best results.
- Slowly begin to bring the barbell back to the starting position as your breathe in. . for best results.
- Repeat this exercise for the recommended amount of repetitions. for best results.