Cody Dodd is a NASM-certified personal trainer and Navy Command Fitness Leader who uses his fitness expertise to write fitness content for The DoddFather. Cody has transformed his physique and confidence by understanding the principles of exercise and fitness.
It all started with a radical fat loss of 55 pounds. From 225 to 170. From a kid who once couldn’t do a pull up, to knocking out 20 pullups in a Navy command competition while floating in the middle of the ocean.
He has a diverse writing and editing background that’s primarily focused on health and fitness, Navy life, and dad life. His work has been featured in Good Dads, as well as Platform Launchers, and Daddying.
You know, for the longest time, I thought building impressive biceps meant endless sets of standard curls. But let me tell you, there’s a game-changer in town – spider curls!
Just like how I discovered that healthy eating isn’t about cutting out foods completely, I’ve learned that effective bicep training isn’t about sticking to the same old exercises. It’s all about finding what works best for you and your body.
Spider curls might just be the secret weapon you’ve been looking for. Let’s dive into this bicep-building powerhouse and see how it can transform your arm day!
What Are Spider Curls and Why Should You Care?
Spider curls? Sounds kinda creepy, right? Maybe a little crawly? Well, let me tell you, they’re anything but.
Picture this: you’re lying face down on an incline bench, arms dangling down, holding a pair of dumbbells. Now, you curl those weights up towards your face. That, my friend, is the spider curl in all its glory. It might look a bit awkward, but trust me, there’s a method to the madness.
The magic of spider curls lies in their unique positioning. When you’re lying face down on an incline bench, your biceps are fully stretched and isolated. This means that every ounce of effort you put into that curl is going straight to your biceps, with no help from other muscle groups. It’s like a laser beam targeting your biceps, forcing them to work harder than they ever have before.
Now, you might be thinking, “But I already do regular bicep curls. Why do I need spider curls?” Well, let me tell you, there’s a big difference. With traditional curls, your biceps get a bit of a rest at the bottom of each rep, when your arms are fully extended.
But with spider curls, there’s no rest for the wicked. Your biceps are under constant tension throughout the entire movement, from the bottom of the rep all the way to the top. This constant tension leads to greater muscle activation and, ultimately, more growth.
I remember the first time I tried spider curls. I was used to cranking out heavy weights on regular curls, but with spider curls, I had to drop the weight way down. My ego took a bit of a hit, but my biceps were on fire.
I could feel the burn deep in the muscle, and I knew I was onto something special. After a few weeks of incorporating spider curls into my routine, I started to see a noticeable difference in my biceps. They were fuller, more defined, and had that coveted “peak” that all lifters strive for.
If you’re serious about building bigger, better biceps, give spider curls a try. They might feel a bit awkward at first, but the results will speak for themselves. Just remember to start with a lighter weight than you’re used to, and focus on squeezing your biceps hard at the top of each rep. Trust me, your biceps will thank you.
Proper Form: Nailing Your Spider Curl Technique
Okay, so you’re ready to give spider curls a shot. Awesome! But before you jump right in, let’s talk about proper form. Trust me, nailing your technique is crucial for getting the most out of this exercise and avoiding any unwanted injuries.
Step-by-step guide to performing spider curls like a pro:
- Set up the bench: Adjust the incline bench to an angle of around 30-45 degrees. You want to be lying face down with your chest comfortably supported and your arms hanging freely.
- Grab your dumbbells: Choose a weight that challenges you but allows you to maintain good form. Remember, it’s better to start light and gradually increase the weight as you get stronger.
- Position yourself: Lie face down on the bench, making sure your chest is pressed firmly against the pad. Let your arms hang straight down towards the floor, palms facing each other.
- Curl the weights: Keeping your elbows slightly bent, slowly curl the dumbbells up towards your face. Squeeze your biceps hard at the top of the movement, then slowly lower the weights back down to the starting position.
- Repeat: Aim for 3-4 sets of 8-12 reps, focusing on maintaining good form throughout each rep.
Common mistakes people make with spider curls (and how to fix them):
- Swinging the weights: This is a big no-no. If you find yourself swinging the weights up, it means the weight is too heavy. Drop down to a lighter weight and focus on using your biceps to lift the dumbbells, not your momentum.
- Flaring your elbows: Keep those elbows tucked in close to your body throughout the entire movement. Flaring your elbows out puts unnecessary stress on your joints and takes the focus away from your biceps.
- Not fully extending your arms: Make sure you lower the weights all the way down at the bottom of each rep. This ensures that your biceps are getting a full stretch, which is essential for maximizing muscle growth.
Maintaining proper form throughout the entire movement is key. Focus on squeezing your biceps hard at the top of each rep, and resist the urge to rush through the exercise. Slow and controlled reps are the way to go.
Mind Muscle Connection
We can’t skip over mind-muscle connection. This is especially important with spider curls, as it helps you to really focus on contracting your biceps with each rep. Visualize your biceps getting bigger and stronger with every curl. Feel the burn, embrace the challenge, and watch those biceps grow!
Spider Curl Variations to Spice Up Your Arm Day
Okay, so you’ve mastered the basic spider curl, and you’re seeing some serious gains. But hey, variety is the spice of life, right? And it’s the same with your workouts.
Mixing things up keeps your muscles guessing and prevents those dreaded plateaus. So let’s explore some spicy spider curl variations to add some flavor to your arm day.
Dumbbell Spider Curls vs. Barbell Spider Curls
The classic spider curl is typically done with dumbbells, allowing for a greater range of motion and independent arm movement. This is great for addressing any strength imbalances between your arms.
However, if you’re looking to lift heavier weight, the barbell spider curl might be your new best friend. Just make sure you have a good grip on that bar! Neither option is inherently wrong. If you’re curious how they compare, just try it out.
Incline Bench Spider Curls for a Different Angle
Changing the angle of the incline bench can subtly alter the emphasis on different parts of your biceps. A steeper incline will put more focus on the lower biceps, while a shallower incline will target the upper biceps more. Play around with different angles and see what feels best for you.
Cable Machine Spider Curls for Constant Tension
If you really want to torch those biceps, try cable machine spider curls. The cable machine provides constant tension throughout the entire movement, meaning your muscles never get a break. It’s a killer workout, but the results are worth it.
Resistance Band Spider Curls for a Home Workout Option
No gym? No problem! Resistance band spider curls are a great way to get a bicep pump at home. Simply anchor the band under a sturdy object, lie face down on the floor, and curl away. The resistance band provides a unique challenge, as the tension increases as you curl the band upwards.
The key to any exercise variation is proper form. Don’t sacrifice technique just to try something new. Start with a lighter weight or resistance and focus on mastering the movement before gradually increasing the intensity.
So there you have it, a few spider curl variations to keep your arm day exciting and your biceps growing. Don’t be afraid to experiment and find what works best for you. And most importantly, have fun with it!
Incorporating Spider Curls into Your Bicep Training Routine
So, you’re convinced that spider curls are the key to unlocking your bicep potential. Great! Now, let’s talk about how to seamlessly weave them into your existing training routine for maximum gains.
How Often to Perform Spider Curls
Like any exercise, you don’t want to overdo it with spider curls. Your biceps need time to recover and grow. Aim to hit them with spider curls 1-2 times per week, with at least a day of rest in between. This allows for adequate recovery while still providing enough stimulus for growth.
Ideal Rep Ranges and Set Schemes for Muscle Growth
When it comes to building muscle, the sweet spot is typically 3-4 sets of 8-12 reps. This rep range provides enough volume to stimulate muscle growth, while still allowing you to lift a challenging weight. If you’re new to spider curls, start with 3 sets of 8 reps and gradually increase the reps or sets as you get stronger.
Pairing Spider Curls with Other Bicep Exercises
Spider curls are a fantastic isolation exercise for your biceps, but they shouldn’t be the only exercise in your arm workout. Pair them with other bicep exercises, like barbell curls, hammer curls, or preacher curls, to hit your biceps from all angles and maximize growth.
Progressive Overload Strategies to Keep Seeing Gains
The key to continuous muscle growth is progressive overload. This means gradually increasing the weight, reps, or sets over time. Don’t be afraid to challenge yourself and push your limits, but always prioritize proper form. Remember, it’s better to lift a lighter weight with good form than to lift a heavier weight with sloppy form.
Here’s a sample bicep workout routine incorporating spider curls:
- Barbell curls: 3 sets of 8-12 reps
- Spider curls: 3 sets of 8-12 reps
- Hammer curls: 3 sets of 10-15 reps
- Preacher curls: 3 sets of 8-12 reps
Remember, this is just a sample routine. This would work exceptionally well if you find yourself in a training block prioritizing biceps. But feel free to adjust it based on your own fitness level and goals. The most important thing is to listen to your body and make adjustments as needed.
The Numbers Game: Tracking Progress with Spider Curls
Alright, so we’ve talked about the “what” and “how” of spider curls. Now, let’s get down to the nitty-gritty: tracking your progress. Because let’s face it, seeing those numbers go up is what keeps us motivated and coming back for more, right?
The Importance of Progressive Overload
Remember that phrase “progressive overload” we talked about earlier? It’s not just a fancy fitness term; it’s the golden rule of muscle growth. If you want to keep seeing gains, you need to keep challenging your muscles. That means gradually increasing the weight, reps, or sets over time.
How to Track Your Spider Curl Performance
The easiest way to track your progress is with a good old-fashioned workout log. Jot down the weight you used, the number of reps and sets you completed, and how the exercise felt. Did you struggle to finish the last few reps? Did you feel like you could have done more? These notes will help you gauge your progress and make adjustments to your routine as needed.
But I love software, and the minimalist approach that tracking my numbers with an app provides. I personally use Hevy to track my lifts. There are lots of good ones out there. Like RP Hypertrophy or Strong. No right or wrong answer here.
Using Spider Curls as a Benchmark
Spider curls can be a great benchmark for your overall bicep strength and growth. As you get stronger, you should be able to lift heavier weights or perform more reps with the same weight. If you find yourself plateauing, it might be time to switch things up with a different variation or try a new training technique.
Balancing Volume and Intensity
It’s not all about lifting the heaviest weight possible. Volume (the total number of sets and reps you perform) is just as important as intensity (the weight you lift). Find a balance that works for you and allows you to make consistent progress without overtraining.
Here are some tips for tracking your spider curl progress:
- Be consistent: Track your workouts consistently, even if you miss a day or two. This will give you a more accurate picture of your progress over time.
- Take photos: Progress photos can be a great motivator. Take a photo of your biceps every few weeks to track your visual progress.
- Don’t compare yourself to others: Everyone’s fitness journey is different. Focus on your own progress and don’t get discouraged if you’re not seeing results as quickly as someone else.
- Celebrate your wins: Every PR (personal record) is a cause for celebration. Acknowledge your hard work and keep pushing forward.
Progress isn’t always linear. There will be days when you feel like you’re taking two steps back for every step forward. But don’t get discouraged. Stay consistent, track your progress, and keep pushing yourself. Those biceps will grow, I promise!
Conclusion
There you have it, friends – the lowdown on spider curls and how they can take your bicep game to the next level! Just like with nutrition, it’s not about completely eliminating exercises from your routine, but rather finding what works best for you.
Spider curls are an excellent tool to have in your fitness arsenal, but they’re just one piece of the puzzle. Combine them with a balanced workout routine, proper nutrition, and consistency, and you’ll be well on your way to building those eye-catching biceps you’ve always wanted.
So go ahead, give spider curls a try, and watch those arms grow! And hey, if you need a protein boost after your workout, there’s nothing wrong with reaching for that protein bar or shake. It’s all about balance, right?
