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Biceps Workouts - Beginner Workout Routine #6 For Big
Arms
Beginner Biceps Workout #6
Exercise: Spider
Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set
Advice: Spider curls are very similar to preacher curls except
that you they allow you a much greater range of motion throughout
the exercise. Using a regular preacher bench, grab an EZ Curl bar
(or regular barbell) and simply rest your elbows on the opposite
side of the preacher pad allowing your arms to hang straight down.
Next, execute the movement just like you would a regular preacher
curl. Slowly return to the start position and repeat.
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