Curl the weights as you turn your wrists so that your palms face away at the top.
#Spider curl how to
How to do it: Stand with a dumbbell in each hand with palms facing forward. This way, you’ll target the biceps and brachialis with normal-style (wrists supinated) curls and also hammer your forearms with the reverse curl portion. Why it works: This curl combines the conventional bicep curl and reverse curl for an awesome two-in-one movement. How to do it: Grab the end of an exercise band with each hand holding the middle of the band under your feet. By using a band, you can better match the strength curve of the movement because the resistance will be easiest at the bottom (when the muscle is fully stretched) and get harder as you rise. During the bicep curl, for example, you engage the biceps more toward the top half of the movement than the bottom-half. Why it works: Band-resisted exercises help you explode past sticking points. Start with your arms hanging straight down to the floor and curl. How to do it: Use the preacher curl machine backwards so that your triceps are resting on the straight-up-and-down side. Second, because of the starting position, you have to fight more gravity which gets you serious intensity. For one, similar to the preacher curl, you have to rest your triceps on a pad to prevent yourself from using momentum or swinging your body. Why it works: Spider curls are incredible for building huge biceps. Curl the dumbbells while keeping your palms facing each other.
(The more you know, right?) Hold a set of dumbbells with a neutral grip so your palms are facing each other. How to do it: As you lower your arms, the dumbbell and wrist look like a hammer, thus the name.
Why it works: Hammer curls are a great way to strengthen your biceps and forearms while targeting the “outer head” of the biceps.
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