Spider Curl.

How to do it.

1. Step 01

   Lie face down on an incline bench, chest pressed against the pad.

2. Step 02

   Let your arms hang straight down, holding dumbbells or an EZ bar with an underhand grip.

3. Step 03

   Keep your upper arms stationary and perpendicular to the floor.

4. Step 04

   Curl the weight upwards towards your shoulders, squeezing your biceps.

5. Step 05

   Focus on a strong peak contraction at the top of the movement.

6. Step 06

   Slowly lower the weight back to the starting position, feeling a stretch.

Pro cues.

• Ensure your chest remains pressed against the bench to prevent cheating.

• Use a moderate weight to maintain strict form and isolation.

• Control the eccentric phase for enhanced muscle growth.

Questions, answered.

What is the Spider Curl?

Isolation exercise targeting the biceps for peak development and a strong contraction.

What muscles does the Spider Curl work?

The Spider Curl primarily works your biceps. It also recruits your forearms as secondary movers.

What equipment do I need for the Spider Curl?

You need dumbbells and an incline bench to perform the Spider Curl.

How many sets and reps should I do for the Spider Curl?

A typical prescription for the Spider Curl is 3–4 sets of 10–15 reps. Rest about 45–75 seconds between sets.

Is the Spider Curl good for beginners?

The Spider Curl is best suited to intermediate lifters. Beginners can do it with light weight and close attention to form before progressing.