Spider Curl: How-to, Tips & More
The Spider Curl is a beginner isolation exercise for your biceps. You do it with dumbbells and bench, one side at a time. It is a good fit when your goal is muscle growth.
Muscles worked
Biceps
Primary
How to do the Spider Curl
- Lie chest down on an incline bench with your arms hanging straight down.
- Hold a dumbbell in each hand, palms forward.
- Curl them up and squeeze hard at the top.
- Lower slowly.
Spider Curl tips
- Your upper arms stay vertical the whole time.
Sets and reps
Most lifters do well with 10 to 15 reps per set, and 10 to 15 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Dumbbells, Bench
Type
Isolation
Spider Curl alternatives
More biceps exercises
Alternating Dumbbell Curl
Dumbbells
Alternating Hammer Curl
Dumbbells
Band Concentration Curl
Resistance band
Band Curl
Resistance band
Band Hammer Curl
Resistance band
Band Reverse Curl
Resistance band
Frequently asked questions
What muscles does the Spider Curl work?
The Spider Curl mainly works your biceps.
How many sets and reps should I do?
A good starting point is 10 to 15 reps per set, and many lifters get the best results between 10 to 15 reps. Use a weight that leaves one or two reps in reserve.
Is the Spider Curl good for beginners?
Yes. The Spider Curl is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Spider Curl?
You need dumbbells and bench.
Add Spider Curl to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon