Updated: Sep 3, 2019
Again, I have an athlete I trained for years, James Toups, demonstrating modified spider curls. After training back, I like to do two to three movements for the biceps, alternating movements frequently. This version hits the bicep inserts hard, especially by using the supinated hand position and then finishing off with the dish curl.
In each position, you perform 10 to 12 reps. No rest between the three different hand positions. Only two sets are performed. A key note should be mentioned. Just be aware of your shoulder positioning while performing these movements. Most people new to this position on the incline bench, tend to protract their shoulders (in other words, shoulders are positioned too far forward). It is not necessary to have your shoulders completely retracted though. A slight retraction will suffice to keep you in a safe position.
Any questions or comments in regards to this movement, training, or supplementation, please feel free to contact me: Gareth@hcpbarbell.com