Muscle Symmetry: Whilst there tends to be so much emphasis on developing the bicep peak through long head movements, applying short head movements such as the spider curl will add a more symmetrical look to the arm. Muscular tension leads to muscle stress, this stress will lead to muscular adaptation whatever the goal may be. Applying an emphasised eccentric will only enhance this tension. Time Under Tension: Spider curls have proven extremely favourable and advantageous over other bicep exercises due to the amount of tension that can be applied throughout. A larger range of motion allows higher efficiency of movement, injury prevention and greater likelihood of strength and size gain. Increased RoM: Due to the unusual positioning of the barbell spider curl, the exercise allows a larger range of motion from start to finish, in comparison to the preacher curl for example. Here are some further benefits to the spider curl which you may not know of: ![]() The spider curl is one of the most effective exercises for those looking to efficiently trigger and stimulate the working bicep muscle during a workout. Exercises such as preacher curls, concentration curls and spider curls can be utilised for this. Examples include barbell curls and dumbbell hammer curls.īicep Short Head: When the arms are in front of the body. Below are the particular ways in which you can target each section individually īicep Long Head: When the arms are by the side of the torso and elbows do not move forward. Within the bicep muscle there are two heads to be targeted the short head and the long head. ![]() ![]() Performing exercises from different angle points has been a renowned way of changing up your training program, preventing boredom and targeting different areas of a particular muscle.
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