Videos
Instructions
- Set up an incline bench at about a 45-degree angle and lie face down with your chest against the pad.
- Hold the barbell or EZ bar with an underhand grip, arms fully extended toward the floor.
- Curl the bar by contracting your biceps and bringing your hands up toward your shoulders.
- Pause briefly at the top of the movement, ensuring a full contraction.
- Lower the bar in a controlled manner until your arms are fully extended again.
Technical Tips
- Keep your elbows fixed in place throughout the movement.
- Avoid swinging the bar or using momentum.
- Use a slow and controlled tempo to maximize biceps isolation.
Breathing Tips
- Exhale as you curl the weight upward.
- Inhale as you lower the weight back down.
Medical restrictions
- Elbow tendinitis
- Shoulder impingement
- Recent biceps tear or strain
The Spider Curl is a highly effective isolation exercise designed to target the biceps with strict form and minimal cheating. By positioning the upper arms perpendicular to the ground, this movement eliminates momentum and forces the biceps to work through the entire range of motion. Typically performed on an incline bench while lying face down, the Spider Curl emphasizes peak contraction and muscle engagement, especially in the long and short heads of the biceps. This exercise is ideal for those looking to build biceps peak and definition. It offers an intense contraction at the top and a deep stretch at the bottom, contributing to muscle hypertrophy. Whether using a barbell or EZ bar, the Spider Curl is suitable for intermediate lifters aiming to enhance arm development with precision. Its biomechanics reduce the involvement of other muscle groups, making it a top choice for strict biceps training routines.
What muscles does the Spider Curl work?
The Spider Curl primarily targets the biceps, particularly the long and short heads, with additional activation of the brachialis muscle.
Is the Spider Curl better than a regular bicep curl?
The Spider Curl offers superior biceps isolation by minimizing momentum, making it more effective for focused muscle development than regular standing curls.
Can I do Spider Curls with an EZ bar?
Yes, Spider Curls can be effectively performed with an EZ bar, which reduces wrist strain while maintaining optimal biceps engagement.
How many reps should I do for Spider Curls?
For muscle growth, aim for 8–12 reps per set, using a weight that challenges your biceps while maintaining strict form.
Is the Spider Curl safe for beginners?
While effective, the Spider Curl is best suited for intermediate users due to the strict form required; beginners should start with basic curls before progressing.