Spider Curl
Muscles worked
Instructions
- 1Start out by setting the bar on the part of the preacher bench that you would normally sit on. Make sure to align the barbell properly so that it is balanced and will not fall off.
- 2Move to the front side of the preacher bench (the part where the arms usually lay) and position yourself to lay at a 45 degree slant with your torso and stomach pressed against the front side of the preacher bench.
- 3Make sure that your feet (especially the toes) are well positioned on the floor and place your upper arms on top of the pad located on the inside part of the preacher bench.
- 4Use your arms to grab the barbell with a supinated grip (palms facing up) at about shoulder width apart or slightly closer from each other.
- 5Slowly begin to lift the barbell upwards and exhale. Hold the contracted position for a second as you squeeze the biceps.
- 6Slowly begin to bring the barbell back to the starting position as your breathe in. .
- 7Repeat for the recommended amount of repetitions.
About Spider Curl
The spider curl is performed with the chest resting on an incline bench, the arms hanging vertically in front of you. This position removes all torso swing and puts continuous tension on the biceps from the very start of the lift, unlike the preacher curl which eases off a bit at the top. It particularly emphasises the short head for a denser, rounder biceps. Raise the dumbbells or EZ bar under control, squeeze at the top, then brake the descent to full extension. It is an excellent pump exercise, ideal in the middle or at the end of an arm session.
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
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
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
helpFrequently asked questions
What bench angle should I use for spider curls?expand_more
An incline bench set to about 45 degrees, chest supported, lets the arms hang vertically, the ideal position for this curl.
Spider curl or preacher curl: which should I pick?expand_more
Both isolate the biceps; the spider keeps tension at the bottom while the preacher is hardest at the stretched position.
Spider curl with dumbbells or an EZ bar?expand_more
Both work. The EZ bar lets you load a bit more and keeps both arms in sync; dumbbells fix imbalances and let the wrist rotate into supination.
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