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Fixing Biceps Problem with Spider Curls

Q: I love your Positions of Flexion. I’ve gained about 10 pounds since I started using it, but one problem I have is biceps. I just don’t feel the contraction exercise, concentration curls. I’ve tried them Arnold style, with my arm hanging free, and I’ve also tried them seated with my arm against my inner thigh. is there another exercise I can use?

A: I usually suggest spider curls, which are basically preacher curls done on the vertical side of the bench. Unlike the slanted side of the bench, the vertical side keeps tension on your biceps throughout the stroke and makes for a hard flex-squeeze at the top of each rep, producing a cramping contraction.

Nevertheless, a lot of trainees have trouble feeling those as well, so another option is incline facedown one-arm curls. Set the bench at about 30 degrees so your torso is low enough to put your working arm out away from your body and the bench—as pictured above.

Work one arm for about 10 reps, and then switch to the other arm. If you’re using the 4X method, you would do your right arm, then left, then right, etc., with no rest until you complete four sets for each arm. Notice that when you work your right arm, your left arm is resting and vice versa, so keep moving.

It’s a great peaking exercise for bigger, better bi’s.

Editor’s note: Steve Holman is the author of many bodybuilding best-sellers and the creator of Positions-of-Flexion muscle training. For information on the POF videos and Size Surge programs, visit for information on X-Rep and 3D POF methods and e-books.  IM



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