Prone Biceps-Curl / Spider Curl
rating: | Ø 4.80 through 10 votes |
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required: | Barbell / EZ Bar, Bench, Dumbbells (2) |
level: | Normal |
type: | Strength |
Variations available (23) |
General And Specifics
- resting the upper body on the weight bench creates a static position
- you can completely concentrate on the biceps because you do not have to pay attention to the rest of your body
Starting Position
- adjust the weight bench to 30-40 degrees
- position the dumbbells or barbell at the front end on the ground
- lay your chest on the weight bench (this means prone position)
- angle the legs
- rest the feet on the ground, they stabilize your body
- the arms hang down
- now encompass the weights with neutral, over hand or under hand grip
- slightly bend your arms
Correct Execution
- move the weights in direction to the shoulders without momentum
- your upper arms and shoulders are inactive
- the chest remains on the cushion
- hold the weights up for a moment, then lower them to the starting position slowly
- the arms are still slightly bent
- repeat this biceps exercise several times