March 18, 2023
2023 Rewind: Michael B. Jordan's 'Creed III' Trainer Gives His Bicep Building Tips
Christopher Ehlers READ TIME: 5 MIN.
Spider Curl for Peak Contraction
3 sets of 8 to 12 reps
A perfect Hollywood ending to creating your own set of action-hero arms is this finishing move that places a major focus on the mind-muscle connection. The unique angle of the spider curl means you're "glued" to a bench with your arms locked to top of the seat to eliminate the ability to cheat. This allows you to engage your biceps even more.
Keep your arms perpendicular to the ground as you also on squeezing your glutes and abs while locked in to the bench. Try three sets of eight to 12 reps with each arm. You can even alternate each arm to create a greater focus and awareness on your curl, Calliet advises.
"Anyone can form a body they want if they take the time, be disciplined and be consistent, Calliet says.
