How to Do the Spider Curl
The spider curl has you lie chest down on an incline bench with your arms hanging straight below you, then curl the weight up. Because gravity pulls the weight straight down, the biceps work hard at the top of the curl and you cannot cheat with your body. It is a strict biceps isolation that suits beginners and advanced lifters.
Log every set of your Spider Curl in Superlift
Muscles worked
Primary
- Biceps
Secondary
- None to speak of
How to do the Spider Curl
- 1
Set an incline bench to about 45 degrees and lie chest down against it, facing the bench.
- 2
Let your arms hang straight down, holding a barbell or dumbbells with an underhand grip.
- 3
Keep your chest and upper arms in place.
- 4
Curl the weight up toward your shoulders without swinging.
- 5
Squeeze your biceps at the top.
- 6
Lower slowly to a full stretch.
- 7
Keep your upper arms vertical throughout.
Form cues to remember
- Chest stays on the bench
- Upper arms stay vertical
- Squeeze hard at the top
- Lower slowly to full stretch
Spider Curl video tutorial
Common mistakes
Swinging the elbows back
Keep your upper arms pointing straight down.
Lifting the chest off the bench
Press your chest into the pad.
Using momentum
Lower the weight and lift slowly.
Shortening the range
Lower all the way to a straight arm and curl fully.
Sets and reps
| Muscle growth | 3 sets of 10–15 reps, 60 sec rest |
|---|---|
| Endurance | 2–3 sets of 15–20 reps, 45 sec rest |
Use a light to moderate weight and a stable bench; pressure on your chest or neck is a sign to adjust the incline.
Superlift for iPhone
Track your Spider Curl and watch it go up
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Spider Curl FAQ
What is a spider curl good for?
It isolates the biceps and keeps tension at the top of the curl, where regular curls tend to go easy. It also removes body swing.
Spider curl vs preacher curl?
Both lock your upper arm in place. The spider curl hangs your arms straight down, while the preacher curl angles them forward over a pad.
Barbell or dumbbells for spider curls?
Dumbbells let each arm move on its own and are easier on the wrists. A barbell is simple to load, and an EZ-bar can be gentler.
