Spider Curl Barbell:
How to perform Spider Curl Barbell:
Position the backrest of an adjustable bench to a 60-degree angle.
Place a barbell at the bench’s backrest end.
Reverse your position on the bench such that your chest is pressed into the back pad.
Grab the bar using your forward reach.
Squeeze your biceps as hard as you can while curling the bar toward your front delts.
Curl until your forearms and biceps form a strong connection.
Hold the contraction for a second before slowly lowering the weight until your elbows are fully extended.
Repeat 3-5 times for a total of 10-15 reps.
Benefits of Spider Curl Barbell:
Increases biceps growth and definition.
The incline bench is useful for isolating the biceps and enforcing perfect form.
On arm day, there’s a lot of burnout movement.
Barbell Lap Curl:
How to perform Barbell Lap Curl:
Sit down and place a barbell on your lap.
Squeeze the bar as hard as you can with your hands slightly outside your lap.
Extend your arm into a curl with a strong start, ending with the bar at your chin or throat. Make an effort not to pass out.
Return the bar to your lap and repeat the process.
This exercise is best done in sets of 8-12. You can also increase the difficulty by doing 3-6 reps per set.
Benefits of Barbell Lap Curl:
This exercise develops below muscles :
Brachialis
Brachioradialis
Anterior deltoids
Upper and middle trapezius
Levator scapulae
Wrist flexors
Barbell Reverse Biceps Curl:
How to perform Barbell Reverse Biceps Curl:
Grip the barbell with hands about shoulder-width apart and palms down. With arms outstretched and elbows tucked tight to your sides, hold the bar between your thighs.
Take a relaxed stance and look ahead.
Curl the weight up and squeeze, keeping your wrists straight. Do not take a break at the summit.
Return the weight to the starting position, but don’t fully extend your arms.
Benefits of Barbell Reverse Biceps Curl:
The brachioradialis, brachialis, and biceps are all worked out with the barbell reverse curl. Due to the supinated hand position, the brachioradialis has a mechanical advantage over the biceps in this exercise. As a result, this exercise is best done when the goal is to maximize the brachioradialis muscle’s activation.
For Maximum BICEPS Muscle gains , follow exercises in our Video “3 Best BICEPS Routines At GYM To Get Bigger ARMS ( Real Quick! )”
This Video demonstrates below BICEPS exercises:
Biceps exercise 1: Spider Curl Barbell
Biceps exercise 2: Barbell Lap Curl
Biceps exercise 3: Barbell Reverse Biceps Curl
Footage credits to :
@stevekrisofficial
@jay_darko
@marino_kastouris
@joeandrews
@rbnfitness
@ryanspiteri
@sergiconstance
@briandecosta
@garrot_coelho
Music In This Video:
Song: Egzod & Maestro Chives & Alaina Cross – No Rival [NCS Release]
Music provided by NoCopyrightSounds
Free Download/Stream: http://NCS.io/NoRival
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