Jak wykonać ćwiczenie
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To get the most out of DB Spider Curls, you need an
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adjustable weight bench set at a 45-degree incline. This inclined position
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allows your arms to hang freely, putting them in an extended start position
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with elbows slightly in front of your torso, which is the key to maintaining
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low-level isometric tension throughout the movement pattern.
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Lie face-down on an adjustable
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weight bench with your chest fully supported, holding a pair of dumbbells.
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Keep a neutral head position
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and don’t crane your neck.
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Let your arms hang straight
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down with your palms facing forward (for a standard Spider Curl) or palms
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facing inward for a Hammer Curl exercise variation.
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Keep a stable foot position on
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the floor to maintain balance and control.
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Start the curl motion by
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flexing your biceps muscles and lifting the pair of dumbbells or curl bar
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toward your shoulders.
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Keep your elbow flexion
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controlled. Your arms should stay locked in position with no unnecessary
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movement.
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Squeeze hard at the top for 1-2 seconds. This
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is where maximum tension hits the biceps muscle fibers.
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Lower the weight under control
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for 3-4 seconds to keep muscles under tension for the entire range of
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motion.
