HyperBody
Exercise library · Arms

Spider Curl.

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

IntermediateDumbbells, Incline Bench
Spider Curl
The numbers
Sets
3–4
Reps
10–15
Rest
45–75
Muscles
Primary
Biceps
Secondary
Forearms
The play-by-play

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.

What separates good from great

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.