The biceps are the primary and functional muscle group of our body. This muscle group helps us lift heavy weights, pull weighted objects, and cause flexion through the elbows. Moreover, strong biceps also attract women’s attention and they keep a soft corner for heavy biceps. Obviously, multiple exercises will target your biceps and shape your arms. But Spider Curls gains a heavy lead because it only focuses on the biceps. In this article, we will come to explore basic information about this special workout and find Spider Curls Alternatives.
What is Spider Curl?
Spider Curl is basically a bicep exercise that requires you to put pressure on the upper arm muscle. If you regularly go to the gym, then it becomes convenient for you to perform. With an incline bench and a set of dumbbells, you can train your biceps. It generally is better than a bicep curl because it forces you to use the full range of motion.
With chest support through the bench, Spider Curl lets you focus on a single muscle, and becomes harder. Another significant property of this exercise is muscle growth due to isolated exercise. You can include this exercise in your arm day if you want better bicep growth. Don’t try this exercise if you have not experienced Bicep Curls.
Benefits of Spider Curls
Curls are always beneficial for overall health and keep you strong for day-to-day tasks. Spider Curls also gain importance as they bring countless benefits which are as follows:
Isolated Exercise: An exercise that only targets one muscle at a time is called isolated exercise. As Spider Curl only trains your upper arm muscles such as Brachialis and Brachioralialis it becomes an isolated workout.
Bigger Size: due to its isolation property, your bicep size will grow bigger and stronger over time. Muscle development is the main function of a workout and Spider Curl does this properly.
Full Range of Motion: For sure, Spider Curl asks you to bring full flexion through the body to target the required muscles. It will improve your overall flexion rate and does a good job of improving your range of motion.
Improves Metabolism: Spider Curl concentrates on a single muscle group, but it is effective for your metabolism. During the whole movement, you will keep your front body stressed which will pressurize your metabolism.
Muscle Imbalance: Spider Curls will not target other muscle groups of the body except for the biceps. So it will not cause muscle imbalance and thus no pain will be noticed in other muscle groups.
Blood Pressure Rate: Spider Curl also keeps your blood pressure constant due to proper blood flow across the body.
Thus, Spider Curl is very advantageous for all and sundry making it ideal for everyone to improve bicep muscle.
How to Perform
Before performing a workout, you must follow the guidelines and instructions to get the results. A slight mistake can cause the workout attention to other muscles. Here are a few steps that you must follow while carrying out this particular move.
- Set the bench angle and position according to your height. Make sure to use an incline bench with heavy support.
- Get into the position by pressing your front body including chest, core, and stomach. Ensure to have a strong foot position and keep your head straight.
- Hold the dumbbells in both hands and feel comfortable. Now squeeze the arms and bring the weight up.
- Repeat the steps for a maximum number of times and breathe correctly. Don’t flare your elbows or head throughout otherwise it will cause pain.
Always take a start with low weight and once you master the move, you can increase the weight. It is better to understand the correct position and movement so that you can complete the goal. Moreover, carry this move slowly and don’t swing the arms too much.
Alternatives to Spider Curls
Some workouts will also work like Spider Curls but may be different in some aspects. Here are a few alternatives to spider curls that you must try to focus on your biceps.
1. Hammer Curls
Hammer Curls is one of the primary bicep workouts and spider curls alternatives that normally target your forearms and upper arm. If you have just stepped in and want to train biceps, then this moderate exercise fits well for newbies. All you need is to hold a set of dumbbells in each hand and stand straight on the ground.
Make sure to grip the weight firmly and direct the thumbs forward. While keeping the shoulders relaxed, you have to put pressure on the biceps and feel tension through the forearms. Start with moderate weights and then lift heavy dumbbells once you master the basic move.
2. EZ Bicep Curl
In the list of Spider Curl Alternatives, we have EZ Bicep Curl on the second number because of its significance for biceps. This strength workout will pay detailed attention to the main muscle and is fine for beginners. Hold the EZ bar strongly with an overhand grip and stand straight without any bends in the body.
Make sure to look straight while keeping the neck tight and core engaged. Bring the load up to the chest and slowly get back to the starting position. Don’t swing the bar too fast otherwise, it may cause pain in the wrist or arm muscle.
3. Preacher Curl
Preacher Curl is one of the suitable alternatives to spider curl as it targets the same muscles with the same angle. Just like Spider Curls, you have to perform preacher curls with chest support. But instead of using an incline bench you can sit on the preacher machine seat and start targeting your bicep.
Another similarity of this exercise with the main one is its range of motion. Preacher curl also improves your posture by offering a greater range of motion. For beginners, it is an ideal approach to learn to focus on the biceps and gain strength.
4. Concentration Curl
You can consider Concentration Curl a replacement for spider curls because both target the same muscles with different frequencies. Along with bicep strengthening, this particular exercise is also a favorite because of its connectivity with the mind.
Choose a bearable weight and position yourself in an upright angle. Lean forward to make sure that the elbow is making a direct connection with the knee. Before starting the workout, you must ensure that your upper arm is in the parallel position of the ground. It’s time to curl and pressurize your biceps to gain bigger muscle.
5. Zottman Curls
If you have experienced Dumbbell Curls then Zottman Curls is nothing new for you. Similar to bicep curls and spider curls, this workout also pays attention to growing your biceps. However, you can use different hand grips to target minor muscle segments and strengthen the forearms quickly.
To make this workout tougher, you have to rotate the palms at the peak point. This will bring tension to the biceps and will let it work actively which will surely increase power. Always start with light weight so that you will not feel pain in the wrist while rotating the dumbbells.
Bottom Lines
Spider Curls are always the first choice for advanced fitness lovers as they heavily put pressure on the biceps. But for beginners workouts like Preacher Curls or Hammer Curls are suitable. After getting hands-on these simple workouts, newbies can also open the doors of successive bicep strength. From an improved range of motion to controlled body angling, you can experience everything in this workout. Relying on a single workout for similar gains is not appropriate so you must give a try to Spider Curl Alternatives. Stay tuned for more valuable content.