Cable Spider Curl | SFS Exercise Library

The Cable Spider Curl is a highly effective exercise for isolating the biceps, thanks to its chest-supported position. This variation minimizes cheating and ensures maximum muscle engagement throughout the entire range of motion, providing a powerful bicep workout.
Set Up: Attach a straight bar to the low pulley of a cable machine. Adjust an incline bench to a 45-degree angle and position it facing the cable machine.
Starting Position: Lie chest-down on the bench, with your feet planted firmly on the ground. Reach down to grab the bar with an underhand grip, arms fully extended.
Curl Up: Curl the bar up towards your shoulders, keeping your upper arms stationary and focusing on contracting your biceps. Use a controlled motion, taking about 1-2 seconds to lift.
Squeeze: At the top of the curl, squeeze your biceps and hold for a brief moment to enhance muscle engagement.
Lower Down: Slowly lower the bar back to the starting position, taking about 2-3 seconds to complete this phase. Maintain control to keep continuous tension on the biceps.
Repeat: Perform the desired number of repetitions, ensuring each movement is slow and controlled to fully engage the biceps throughout the exercise.
Form Check: Keep your chest pressed against the bench and avoid using momentum to lift or lower the bar. Focus on maintaining proper form and feeling the biceps work throughout the entire range of motion.