If they aren’t trained equally there will be a muscle imbalance that affects performance and the aesthetic look. The two heads of the biceps are jointed and become one muscle so it doesn’t make sense to train one and not the other or not train them equally. Muscle Symmetry: There is a lot of emphasis on developing the biceps peak by using long head movements, but short head movements, such as the spider curl, will create a more symmetrical look to the arm. ![]() Applying an emphasized eccentric can also only enhance this tension. Muscle tension will lead to muscle stress and the stress will lead to muscle adaptation. Time under Tension: Due to the amount of tension that can be applied throughout the whole exercise, spider curls are a favorable biceps exercise. A larger range of motion will give higher efficiency of the movement, a greater likelihood of size gain, and will prevent injury. Increased RoM: Since the position of the barbell while doing a spider curl is unique, it allows this exercise to have a larger range of motion from beginning to end. There are a number of benefits of spider curls and it’s one of the most effective exercises for those who want to trigger and stimulate the biceps during a workout. The spider curl is more of an oscillation movement when compared to other types of curls. ![]() The short head is on the inside of the arm and gives your biceps size and thickness. The long head is located on the outside of the arm and is responsible for the way your biceps look when viewed from the side and behind. ![]() There are two heads that are often referred to as the short head and the long head because of the length. The bicep is a two-headed muscle that will lie between your forearm and shoulder.
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