💪Spider Curls vs. Standard Dumbbell Curls: Which Builds Better Biceps? Lets look at the biomechanics behind these two staples Spider Curls: 💪🏼Performed face-down on an incline bench. 💪🏼The shoulder is flexed, meaning the long head of the biceps is already shortened. 💪🏼This leads to active insufficiency—when a muscle can’t produce maximal force because it’s shortened at both joints it crosses (shoulder & elbow). 💪🏼Less momentum, more strict form = high isolation of the biceps, especially
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