Elbows swing forward
Shoulder flexion assists the top portion; long head loses tension.
Overactive muscles
Anterior deltoidUpper trapezius
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗Pull · Upper Body
Spider Curl
Coaching cues
- Lie prone on an incline bench; upper arms hang perpendicular to the floor
- Curl the dumbbells up — full supination at the top
- Pause and squeeze; lower to full extension
- Elbows stay fixed — pure elbow flexion only
Common faults 2
Wrists collapse at the top
Wrist flexion replaces full supination at peak contraction.
Overactive muscles
Wrist flexors
Corrective work
StretchWrist extensor stretch↗