BICEPS: Spider Curl Spider curl takes you back to the old-school days of biceps workout. The position of the spider curl ensures that the biceps does all the work without any assistance. It helps increase definition, mass, strength and power of the biceps and brachialis muscles. Procedure: • Set the bar on the part of the preacher bench you normally sit on. • Align the barbell properly; ensuring it does not fall by checking its stability. • Position yourself in front of the preacher bench at a 45 degree slant with your stomach and upper body pressing against the front of the preacher bench. • Position your feet firmly on the floor with your upper arm resting on the top of the preacher bench. • Grasp the barbell with your arms and palms facing upward. The distance …show more content…
Precautions/Notes: • Lift the barbell slowly and in a controlled fashion. • Avoid arching your back or driving your shoulders too forward throughout the exercise. • Watch your elbows and ensure they are fixed and stable throughout the exercise. • Your upper arm should remain flat on the bench pad throughout the exercise. Biceps: Zottman Curl Gearge Zottman devised Zottman Curl in the 1880s. The Zottman curl involves the brachioradialis and helps to maintain balance between lower and upper arm mass. This exercise effectively combines the standard barbell curl and the reverse curl. Procedures: • Stand up straight, holding a dumbbell in each hand. Your palms should be at a neutral position (faced- in) and your elbows should be close to your upper body. This is the starting position. • Bend your hands slightly. • With your upper arm stationary, slowly curl the weights upward, exhaling in the process while contracting your biceps. • Continue curling the dumbbells until your biceps is fully contracted. • Pause and squeeze the biceps. • With your biceps still contracted, rotate your wrist until your palm are facing down. • With this new grip, slowly bring the dumbbells back