![]() You can also use a preacher curl station if it’s available to you. The Spider Curl is a pretty straightforward exercise, all you need is an incline bench and a barbell. When it comes to contracting the biceps to target the PEAK, that’s where the barbell Spider Curl and the barbell Drag Curl come in to play. However there is a third piece to this equation where you can actually place more emphasis on the peak of the biceps by performing exercises that focus on the contraction part of the curl, or the flex or squeeze at the top of a movement. In general, performing bicep exercises with a narrow grip, or inside shoulder width, will mainly target the long head (or outside head), whereas performing exercises with a wide grip, or outside shoulder width, will mainly target the short head (or inside head). To specifically target these heads is actually quite easy to do. The short head on the other hand, is on the inside of your arm and it’s what gives your biceps THICKNESS and SIZE. The long head is located on the outside of your arm and it’s responsible for the PEAK of your biceps when viewed from behind or the side. These two heads are often referred to as the long head and the short head, simply because the long head is actually longer than the short. Your biceps is a two headed muscle that lies between your shoulder and forearm. Remember that the biceps are a small muscle group and all it takes is 1 or 2 exercises to fully exhaust them, especially if you’re training them after your back workout.īut before we dive into the actual comparison of these two movements, let’s first understand how the biceps works. But doing them both in the same workout is probably not optimal for muscle gain. ![]() ![]() ![]() Which is better, the barbell Drag Curl or the barbell Spider Curl? Well, this is a very reasonable question to ask, considering that these exercises are very similar in terms of bicep recruitment. It’s time to continue our VERSUS series by comparing two underappreciated and underused biceps exercises that are similar in many ways, especially when it comes to targeting that bicep PEAK! However, while both the barbell Drag Curl and barbell Spider Curl are very effective in building muscle, if you could only perform one to build your biceps, which one would you pick, and why? ![]()
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