Eccentryx / Exercise Atlas / arms
Spider curl (preacher bench, face-down)
Chest on incline bench face-down, arm hangs free, curl to shoulder.
Muscles
- Primary
- biceps
- Supporting
- brachialis
Mechanics
- Pattern
- elbow flexion
- Equipment
- dumbbell, barbell, ez-bar
- Geometry
- Variable Range
- Energy model
- Glycolytic Pathway (10-90s)
- Target feel
- Bicep under load from full stretch to full contraction without momentum.
- Progression
- Add weight or use a slow 3 s eccentric on each rep.
- Regression
- Use lighter dumbbells and focus on the stretch at the bottom.
Watch for
- Swinging the torso to assist the curl
- Partial ROM stopping short of the stretch
- Elbow drifting forward off the bench
Substitutions
- Barbell curl (strict)
- Incline DB curl (long-head bias)
- EZ-bar curl