Subject: Bar-Leaning Spider Curls...killer bicep peak contraction exercise
The Spider Curl is an excellent peak-contraction exercise for the biceps.It's normally done lying chest-down on an incline bench. This version of the exercise allows you more freedom of movement at the shoulder so you can get a stronger contraction. It also doesn't require a bench! Check out the full rundown here...I like this variation a lot. It's an awesome one to pair with incline curls and regular barbell or dumbbells curls (do those first, then these like in Positions of Flexion Training).
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