Pronated Spider Curls

You often see people doing traditional curling movements and reverse grip movements, but for this one, we’ll make a tweak.

In this exercise, we’ll use an almost completely pronated grip and chest support from the bench press for maximum arm tension.

Trust us, this one will blast your upper arms on fire if you do it correctly.

execution

  1. 1
    Set up an incline bench to a 45-degree angle
  2. 2
    Grab an EZ-bar with a pronated grip at shoulder width
  3. 3
    Set yourself up on the incline bench, leaning on your chest
  4. 4
    Step on your feet stably
  5. 5
    Curl the bar up, contracting the upper arm fully
  6. 6
    Go down slowly on the eccentric phase
Note: Keep the arms at shoulder width.
Pro Tip:  When you’re nearing failure, start pumping out half-reps – These are pure GOLD for the brachialis.

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