Spider Curl
- Beginner
- Dumbbell
The spider curl is a biceps curl done lying chest-down over an incline bench. Your torso rests on the pad from sternum to hips, your arms hang straight down in front of the bench and the dumbbells sit directly below your shoulders. With the body pinned to the pad there is nowhere to lean and nothing to swing, so the elbow flexors move the weight on their own. The hanging start also keeps tension on the biceps at the bottom, where a standing curl usually rests.
How to do the Spider Curl
- Set an incline bench to roughly fifty degrees and stand behind the high end.
- Lie chest-down on the pad so your torso is supported from sternum to hips.
- Plant your feet on the floor behind the bench for a stable base.
- Let your arms hang straight down with a dumbbell in each hand, palms forward.
- Curl both dumbbells up while keeping your upper arms vertical and still.
- Lower under control until the elbows are straight, then repeat.
Muscles worked
- Primary:
- Biceps
- Secondary:
- Forearms
Why train it
- Chest support removes body English, so the biceps do the work.
- Keeps tension on the biceps at the bottom of the range.
- Makes uneven left and right effort obvious because nothing can compensate.
Common mistakes
- Letting the chest lift off the pad, which brings back the swing the bench removes.
- Resting the weights at the bottom, which drops the tension the position is built for.
- Swinging the upper arms forward, which turns the curl into a partial row.
- Setting the bench too flat, so the arms cannot hang clear of the pad.
Frequently asked questions
What muscles does the Spider Curl work?
The Spider Curl trains the biceps as the main target. Expect the forearms to take some of the load as well.
What equipment do I need for the Spider Curl?
The Spider Curl needs a dumbbell. Nothing beyond that is required to run the movement the way it is described above.
Is the Spider Curl suitable for beginners?
Yes. The Spider Curl is rated beginner: the pattern is quick to pick up and forgiving when a rep drifts. Start light and add weight once the form repeats itself without you thinking about it.
Can I do the Spider Curl at home?
Yes, if you own a dumbbell. That is the whole requirement, and it is the reason this one travels well between a home setup and a gym floor.
How many sets and reps of the Spider Curl should I do?
Three to four sets of 10 to 15 reps. Isolation work responds to reps and a controlled tempo rather than load, so stop each set a rep or two short of failure and keep the weight honest.
What are good alternatives to the Spider Curl?
Cable Bar Curl, Close-Grip Barbell Curl, and Kettlebell Curl train the same primary muscles as the Spider Curl. Pick whichever one matches the equipment in front of you.