Spider Curl

check_circleBenefits

• check_circleRemoves momentum for strict biceps work
• check_circleContinuous tension right from the bottom of the movement
• check_circleEmphasizes the short head for a thicker biceps
• check_circleEasy to pair with a hammer curl for a complete biceps session
• check_circleEasy to track and progress in load from one session to the next

lightbulbExecution tips

• lightbulbLet the arms hang straight down under the shoulders
• lightbulbSqueeze the biceps hard at the top without swinging the elbows
• lightbulbLower slowly to full extension
• lightbulbKeep your chest pinned to the bench throughout
• lightbulbUse a slightly lighter load than a standard curl; the tension is stricter

warningCommon mistakes

• warningSwinging the elbows forward to assist with the shoulders
• warningCutting the descent short and losing tension
• warningLifting the chest off the bench to cheat the weight
• warningLoading too heavy at the expense of the contraction
• warningChoosing a bench with too shallow an incline, which limits the biceps stretch

tuneVariations and alternatives

• tunePreacher curl — same arm-support principle, but performed seated with slight relief at the top of the movement.
• tuneIncline dumbbell curl — works the biceps lying back on an incline bench, with an even deeper stretch.
• tuneLow-pulley cable curl — provides constant cable tension throughout the movement, unlike dumbbells.
• tuneHammer curl — targets the brachialis and forearm more with a neutral grip, as a complement to the spider curl.

person_checkWho it's for and level

The spider curl works for all levels, from beginners learning to isolate the biceps without cheating to advanced lifters looking for an intense finishing exercise to end an arm session. It's particularly suited to those who tend to swing their body on standard curls, since the bench's bent-over position physically eliminates that possibility. It's also a good choice for people who want to develop the short head of the biceps, often less engaged by traditional standing curls, to build a more complete, visually balanced arm.

shieldSafety and precautions

The spider curl heavily loads the biceps in the stretched position, a point of caution for anyone with a history of distal biceps tendinitis: it's better to reduce the range at the bottom in that case. Always keep the chest firmly pressed against the bench to avoid any lower-back twisting from leaning forward or standing up to cheat. Choose a comfortable bench angle, neither too vertical nor too flat, so the arms hang naturally without straining the shoulders. A moderate load is always preferable to a weight that compromises control of the movement.

calendar_monthWhere to place it in your program

Place the spider curl as the second or third exercise of a biceps session, after a base movement like the barbell curl, to take advantage of pre-fatigue that intensifies the contraction. It also works very well as the very last exercise, as a finisher, with longer sets of 12 to 15 reps to maximize the pump. Plan for 3 sets with 60 to 90 seconds of rest, enough for a strict isolation exercise like this one. Avoid programming it right before a heavy pulling movement that would also heavily load the already fatigued biceps.

helpFrequently asked questions