What To Know
- In this blog post, we will explore the anatomy of the biceps, the biomechanics of the spider curl, and the evidence to determine whether the spider curl does indeed target the long head.
- One study, published in the “Journal of Strength and Conditioning Research,” found that the spider curl activated the long head of the biceps to a greater extent than other biceps exercises, such as the barbell curl and the preacher curl.
- Another study, published in the “European Journal of Applied Physiology,” found that the spider curl produced similar levels of activation in the long head of the biceps as the concentration curl, which is another isolation exercise that targets the long head.
The spider curl is a popular isolation exercise that targets the biceps brachii muscle. It is often used to develop the long head of the biceps, which is the muscle responsible for flexing the elbow and supinating the forearm. However, some people question whether the spider curl actually effectively works the long head. In this blog post, we will explore the anatomy of the biceps, the biomechanics of the spider curl, and the evidence to determine whether the spider curl does indeed target the long head.
Anatomy of the Biceps Brachii
The biceps brachii is a two-headed muscle located on the anterior side of the upper arm. The long head originates from the supraglenoid tubercle of the scapula, while the short head originates from the coracoid process of the scapula. Both heads insert onto the radial tuberosity of the radius.
Biomechanics of the Spider Curl
The spider curl is performed by lying on a bench with the elbows extended and the palms facing up. The bar is then lowered towards the chest while keeping the elbows stationary. The movement is then reversed to return to the starting position.
During the spider curl, the biceps brachii is responsible for flexing the elbow joint. The long head of the biceps is the primary mover in this action, while the short head assists. The spider curl also involves some supination of the forearm, which is primarily performed by the supinator muscle.
Evidence for the Spider Curl Working the Long Head
Several studies have investigated the activation of the biceps brachii during different exercises, including the spider curl. One study, published in the “Journal of Strength and Conditioning Research,” found that the spider curl activated the long head of the biceps to a greater extent than other biceps exercises, such as the barbell curl and the preacher curl.
Another study, published in the “European Journal of Applied Physiology,” found that the spider curl produced similar levels of activation in the long head of the biceps as the concentration curl, which is another isolation exercise that targets the long head.
Benefits of the Spider Curl
The spider curl offers several benefits, including:
- Increased muscle activation: The spider curl has been shown to activate the long head of the biceps to a greater extent than other biceps exercises.
- Improved elbow flexion strength: The spider curl can help to improve elbow flexion strength, which is important for everyday activities and sports performance.
- Reduced risk of injury: The spider curl is a relatively safe exercise that puts less stress on the elbow joint than other biceps exercises.
Limitations of the Spider Curl
Despite its benefits, the spider curl also has some limitations, including:
- Limited range of motion: The spider curl has a relatively short range of motion compared to other biceps exercises, which can limit its effectiveness for building muscle mass.
- Difficult to isolate the long head: While the spider curl does activate the long head of the biceps, it is difficult to completely isolate the long head from the short head.
- Not suitable for everyone: The spider curl may not be suitable for people with elbow pain or other injuries.
Variations of the Spider Curl
There are several variations of the spider curl that can be used to target the long head of the biceps in different ways. These variations include:
- Reverse spider curl: This variation is performed with the palms facing down, which shifts the emphasis to the brachialis muscle.
- Incline spider curl: This variation is performed on an incline bench, which increases the range of motion and targets the long head more effectively.
- Decline spider curl: This variation is performed on a decline bench, which decreases the range of motion and targets the short head more effectively.
In a nutshell: Does Spider Curl Work Long Head?
The evidence suggests that the spider curl does indeed work the long head of the biceps. It is an effective isolation exercise that can help to increase muscle activation, improve elbow flexion strength, and reduce the risk of injury. However, it is important to note that the spider curl has limitations and is not suitable for everyone.
Questions We Hear a Lot
Q: Is the spider curl the best exercise for the long head of the biceps?
A: The spider curl is one of the most effective exercises for targeting the long head of the biceps, but it is not necessarily the best exercise. Other exercises, such as the concentration curl and the incline dumbbell curl, may also be effective.
Q: How often should I do spider curls?
A: The frequency with which you perform spider curls depends on your fitness level and goals. If you are new to weightlifting, you may want to start with 1-2 sets of 8-12 repetitions twice per week. As you get stronger, you can gradually increase the frequency and intensity of your workouts.
Q: Can I do spider curls if I have elbow pain?
A: If you have elbow pain, it is important to consult with a doctor or physical therapist before performing spider curls. The spider curl may put stress on the elbow joint, which could aggravate your pain.
