Spider Curl

Which muscles does it train?

Equipment needed

How to perform it

Isolation work is usually trained in a higher rep range: 2 to 4 sets of 10 to 15 reps with 45 to 90 seconds of rest, performed under control.

Execution and technique cues

• Lie chest-down on an incline bench set to roughly 45 degrees, letting your arms hang straight down with dumbbells in hand.
• Press your chest firmly into the pad and keep your feet secured on the floor for stability.
• Curl the weights upward toward your shoulders by flexing at the elbows, keeping your upper arms vertical and stationary.
• Squeeze your biceps hard at the peak of the movement, then slowly lower the dumbbells back to a full dead hang.

Common mistakes

• Swinging the elbows forward during the curl, which shifts the tension from the biceps to the front deltoids.
• Using momentum by lifting the chest off the bench pad to help pull the weights up.
• Restricting the range of motion by not letting the arms hang completely straight at the bottom of the rep.

Frequently asked questions

What makes the spider curl different from a preacher curl?

The spider curl keeps the arms hanging vertically against gravity, which provides maximum tension at the top of the movement where the preacher curl loses tension.

Can I use an EZ bar instead of dumbbells for this exercise?

Yes, an EZ bar is a great alternative that allows you to train both arms simultaneously with a comfortable wrist position.

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