Can you explain what a spider curl is?
Never heard of it and always looking for new angles on things.
Cheers
It's when you lie prone (on your stomach) on an incline bench and curl either dumbells or barbells to hit the lower part of your biceps. You start with your arms fully extended and make sure you don't pull your elbows back when you curl the weight all the way up to your chin level. Because you are lying on the incline, you can't fire your lower back and have it assist in the lift. So you go a bit lighter than your normally curl and barbells IMO are best suited for the movement.
You shouldn't start with spider curls, but superset them with your set of normal barbell or dumbell curls to put more stress on the biceps - you'll be sore and notice a difference after a few workouts.
This pic shows what I'm talking about
