Spider Curls Vs. Normal Curls: The Ultimate Showdown For Bicep Growth

When it comes to building bigger biceps, curls are a staple exercise. But not all curls are created equal. In this blog post, we’ll compare two popular variations: spider curls vs normal curls. We’ll discuss the pros and cons of each exercise, so you can decide which one is right for you.

What Are Spider Curls?

Spider curls are a variation of the traditional bicep curl that is performed on an incline bench. This position allows you to isolate the biceps more effectively, as it takes the momentum out of the movement.

How to Perform Spider Curls

To perform spider curls, follow these steps:

1. Lie down on an incline bench with your feet flat on the floor.
2. Hold a dumbbell in each hand and extend your arms overhead.
3. Lower the dumbbells down towards your chest, keeping your elbows close to your body.
4. Curl the dumbbells back up to the starting position.

Pros of Spider Curls

• Isolates the biceps: Spider curls are a great exercise for isolating the biceps, as they take the momentum out of the movement.
• Reduces stress on the lower back: Spider curls are performed on an incline bench, which reduces stress on the lower back.
• Can be used to target different parts of the biceps: By changing the angle of your body, you can target different parts of the biceps with spider curls.

Cons of Spider Curls

• Can be difficult to perform with heavy weights: Spider curls are a challenging exercise, and it can be difficult to perform them with heavy weights.
• May not be suitable for everyone: Spider curls are not suitable for everyone, especially those with lower back injuries.

What Are Normal Curls?

Normal curls are the most basic type of bicep curl. They are performed standing up with a dumbbell in each hand.

How to Perform Normal Curls

To perform normal curls, follow these steps:

1. Stand up with your feet shoulder-width apart.
2. Hold a dumbbell in each hand and extend your arms down by your sides.
3. Curl the dumbbells up towards your shoulders, keeping your elbows close to your body.
4. Lower the dumbbells back down to the starting position.

Pros of Normal Curls

• Easy to perform: Normal curls are a simple exercise that is easy to learn.
• Can be performed with heavy weights: Normal curls can be performed with heavy weights, making them a great exercise for building muscle.
• Versatile: Normal curls can be performed with a variety of different equipment, including dumbbells, barbells, and resistance bands.

Cons of Normal Curls

• Can put stress on the lower back: Normal curls can put stress on the lower back, especially if they are performed with heavy weights.
• May not isolate the biceps as effectively as spider curls: Normal curls do not isolate the biceps as effectively as spider curls, as they use momentum to help lift the weight.

Spider Curls vs Normal Curls: Which Is Better?

So, which exercise is better for building bigger biceps: spider curls or normal curls? The answer depends on your individual needs and goals. If you are looking for an exercise that will isolate the biceps and reduce stress on the lower back, then spider curls are a good option. However, if you are looking for an exercise that is easy to perform and can be performed with heavy weights, then normal curls are a good choice.

Variations of Spider Curls and Normal Curls

There are many different variations of spider curls and normal curls that you can try. Some popular variations include:

• Incline dumbbell curls: These are a variation of normal curls that are performed on an incline bench. This position helps to isolate the biceps more effectively.
• Hammer curls: These are a variation of normal curls that are performed with the palms facing each other. This position targets the brachialis muscle, which is located on the outside of the upper arm.
• Preacher curls: These are a variation of spider curls that are performed on a preacher curl machine. This machine helps to keep your elbows in place, which can help to isolate the biceps more effectively.

Tips for Getting the Most Out of Spider Curls and Normal Curls

Here are a few tips for getting the most out of spider curls and normal curls:

• Use a weight that is challenging but allows you to maintain good form.
• Focus on contracting your biceps throughout the movement.
• Keep your elbows close to your body.
• Do not swing your arms or use momentum to lift the weight.
• Incorporate spider curls and normal curls into a well-rounded bicep workout routine.

In a nutshell: Spider Curls vs Normal Curls

Spider curls and normal curls are both effective exercises for building bigger biceps. The best exercise for you depends on your individual needs and goals. If you are looking for an exercise that will isolate the biceps and reduce stress on the lower back, then spider curls are a good option. However, if you are looking for an exercise that is easy to perform and can be performed with heavy weights, then normal curls are a good choice.

Basics You Wanted To Know

What is the difference between spider curls and normal curls?

Spider curls are a variation of the traditional bicep curl that is performed on an incline bench. This position allows you to isolate the biceps more effectively, as it takes the momentum out of the movement. Normal curls are the most basic type of bicep curl. They are performed standing up with a dumbbell in each hand.

Which is better for building bigger biceps: spider curls or normal curls?

The best exercise for building bigger biceps depends on your individual needs and goals. If you are looking for an exercise that will isolate the biceps and reduce stress on the lower back, then spider curls are a good option. However, if you are looking for an exercise that is easy to perform and can be performed with heavy weights, then normal curls are a good choice.

How often should I do spider curls and normal curls?

You should do spider curls and normal curls as part of a well-rounded bicep workout routine. Aim to do 2-3 sets of 8-12 repetitions of each exercise, 2-3 times per week.