Band Reverse Spider Curl
Crush your biceps with the Band Reverse Spider Curl! Intensify your bicep workouts.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Set up a resistance band securely at the base of an inclined bench or a similar prop, ensuring it is firmly anchored and won't come loose during the exercise.
2. Lean your torso forward against the incline bench, chest pressed against the pad. Stagger your feet for stability, and slightly bend your knees.
3. Grab the resistance band handles with an underhand grip (palms facing upward) and fully extend your arms towards the ground. This is your starting position.
4. Exhale as you curl the bands up towards your shoulders, focusing on contracting your biceps tightly. Keep your upper arms stationary, and only move your forearms during the curl.
5. Squeeze your biceps at the top of the movement for a second.
6. Inhale as you slowly lower the handles back to the starting position in a controlled manner, fully extending your arms and feeling a stretch in your biceps.
7. Repeat for the desired number of repetitions and sets.
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