pre-bulk pic

[JBlaze]

http://www.bodybuilding.com/fun/exer...me=Spider+Curl

http://www.weighttrainersunited.com/spidercurl.html

Check them out if you haven't, the ROM is great and really hammers my biceps. These can be done w/ a dumbbell or a EZ bar.

[DougMan]

http://www.bodybuilding.com/fun/exer...me=Spider+Curl

http://www.weighttrainersunited.com/spidercurl.html

Check them out if you haven't, the ROM is great and really hammers my biceps. These can be done w/ a dumbbell or a EZ bar.

Those look interesting. thanks for the links jon

[IHateGymMorons]

Oh yeah, I've done those a few times. Loved it. I never knew they were called Spider curls.

[tommy36p]

Do those spider curls work the lower back pretty well too? The position of doing the lift looks like it would help with the lower back to. Just curious?

[IHateGymMorons]

No they shouldn't work the lower back. Your back is not involved. This one really tears up the biceps!!! Go to a preacher bench and if the pad is removeable turn it around backwards. Raise it up a little and stand over it, jamming your armpits into the top of the pad. Grab the bar and curl away. Great peak builder and lengthens too!

[JBlaze]

my upper biceps used to be well built, but further down my arm, the closer i got to the inside of my elbow the smaller my biceps got. I had big arms, but the part that showed when wearing a tshirt wasn't impressive at all until i took up this movement.

Now if i can only find what will work for my forearms!

[IHateGymMorons]

That is PRECISELY my problem right now. I can't wait to post some progress pics in a few weeks.