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Spider Curl 5s · no sound

Spider Curl

A chest-supported curl performed face down on an incline bench, with the arms hanging free below the shoulders.

Primary muscle
Biceps
Equipment
Dumbbell
Difficulty
Beginner
Movement
Isolation
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How to do it

  1. Set an incline bench to roughly fifty degrees and stand behind the high end.
  2. Lie chest-down on the pad so your torso is supported from sternum to hips.
  3. Plant your feet on the floor behind the bench for a stable base.
  4. Let your arms hang straight down with a dumbbell in each hand, palms forward.
  5. Curl both dumbbells up while keeping your upper arms vertical and still.
  6. Lower under control until the elbows are straight, then repeat.

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.

Muscles worked

Primary
Biceps
Secondary
Forearms

Same movement, other equipment

Backpack Curls Beginner Backpack Curls Biceps Bodyweight Cable Bar Curl Beginner Cable Bar Curl Biceps Cable Machine Cable Rope Hammer Curl Beginner Cable Rope Hammer Curl Biceps Cable Machine Close-Grip Barbell Curl Beginner Close-Grip Barbell Curl Biceps Barbell

Similar exercises

Alternate Hammer Curl Beginner Alternate Hammer Curl Biceps Dumbbell Cross-Body Hammer Curl Beginner Cross-Body Hammer Curl Biceps Dumbbell Dumbbell Concentration Curl Beginner Dumbbell Concentration Curl Biceps Dumbbell Dumbbell Curl Beginner Dumbbell Curl Biceps Dumbbell Dumbbell Hammer Curl Beginner Dumbbell Hammer Curl Biceps Dumbbell

Good to know

What muscles does the Spider Curl work?
Mainly the biceps. It also works the forearms.
What equipment do you need for the Spider Curl?
It uses dumbbells. Without it, the Backpack Curls and the Cable Bar Curl train the same muscles the same way.
Is the Spider Curl good for beginners?
GymVim rates it beginner.

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