Triggering Biceps with Spider Curls

In order to isolate the biceps as much as possible, you want to keep the upper arm perpendicular to the ground for the set. This will make sure the biceps drive the entire curling motion. It can be tempting to let elbows shift forward, which involves the front shoulders and takes the emphasis off the biceps. If you do this, you miss the opportunity to really grow your biceps.
When you curl upwards, you want to work to twist the pinky as high as possible as if you are trying to get your palm to turn away from you. This will force your biceps to work much harder. By trying to twist your forearm so the pinky winds up high, it will emphasize a bit of contraction and make it a complete biceps motion.
Don’t forget the squeeze. Once you have curled up as high as you can without letting elbows twist or shift forward, you will feel a sensation in your biceps. You should use this and be sure to finish each rep by squeezing your biceps and building a strong muscle to mind connection.

This is only a snippet of a Gym Fitness Article written by Terry Asher

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