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TRAIN THE SAME BODY PART

ALL ARMS EXERCISES

01Dumbbell Curl4 × 1002Hammer Curl3 × 10–1203Preacher Curl3 × 1004Concentration Curl3 × 10 / side05Reverse Curl3 × 1206Triceps Pushdown4 × 10–1207Overhead Triceps Extension3 × 1008Close-Grip Push-Up3 × 8–1209Bench Dip3 × 10–1210Triceps Kickback3 × 12 / side11Barbell Curl4 × 8–1012Incline Dumbbell Curl3 × 1013Cable Curl3 × 1214Spider Curl3 × 10–1215Zottman Curl3 × 1016Lying Triceps Extension3 × 8–1017Rope Overhead Extension3 × 10–1218Close-Grip Bench Press4 × 6–819Diamond Push-Up3 × 8–1220Single-Arm Pushdown3 × 12 / side

ARMS / BICEPS & TRICEPS

Spider Curl

An arm-focused movement for elbow strength and balanced biceps and triceps development.

SETS / REPS3 × 10–12
REST75 sec
LEVELAll levels

MOVEMENT ILLUSTRATION

SEE THE MOVEMENT.

A six-frame Spider Curl reference. Follow the setup, controlled working path, return, and reset with the same form.

Spider Curl technique — set position

01SETBuild a stable starting position.

Spider Curl technique — brace position

02BRACECreate tension before moving.

Spider Curl technique — lower position

03LOWEREnter the range with control.

Spider Curl technique — work position

04WORKMove through the strongest path.

Spider Curl technique — return position

05RETURNControl the return phase.

Spider Curl technique — reset position

06RESETFinish balanced and repeat.

DO

WHAT YOU NEED TO DO

  • Elbows stay steady
  • No torso swing
  • Use full control
  • Finish each set with clean technique
DON'T

WHAT TO AVOID

  • Do not move the elbows and shoulders to create momentum.
  • Do not rush the lowering phase.
  • Do not use a load that prevents a complete, controlled repetition.

STEP BY STEP

MOVE WITH CONTROL.

  1. Set the upper arm in a stable position.
  2. Move through the elbow without swinging the torso.
  3. Squeeze the target muscle at the end of the range.
  4. Return slowly until the arm is comfortably long.
STOP IF SOMETHING FEELS WRONG.

Muscle effort is expected; sharp pain, dizziness, numbness, or unusual discomfort is not. Reduce the load or range, stop the exercise, and seek qualified guidance when needed.