Spider Curl

The spider curl is a biceps exercise performed with the upper arms supported or hanging in front of an incline bench. The bench reduces the opportunity to swing the torso, making it easier to see whether the elbows are actually performing the curl.

Quick answer: Lie chest-down against an incline bench with the arms hanging toward the floor, hold an EZ bar or dumbbells with palms facing up, and curl without moving the shoulders forward. Squeeze briefly near the top and lower until the elbows are straight but not forced into a hard lockout.

Spider Curl Muscles Worked

The biceps brachii are the primary target. The brachialis and brachioradialis assist with elbow flexion, while the forearm muscles maintain the grip. The bench supports the torso so momentum contributes less than it often does during standing curls.

No curl completely isolates one small part of the biceps. Spider curls simply provide a position that emphasizes strict elbow flexion with the arms in front of the torso.

Browse more biceps exercises and compare equipment options throughout the exercise library.

How to Do Spider Curls

1. Set an adjustable bench to a moderate incline and make sure it is stable.
2. Lie chest-down with your feet planted and your head clear of the bench.
3. Let the arms hang toward the floor while holding an EZ bar or dumbbells.
4. Keep the upper arms quiet and curl by bending the elbows.
5. Stop before the forearms lose tension or the shoulders roll forward.
6. Squeeze the biceps briefly, then lower under control.
7. Finish each repetition with the arms long without forcing the elbows backward.

If you use a bar, place it where you can pick it up and set it down safely. A training partner or low cable setup may be preferable when reaching the floor is awkward.

Spider Curl Form Cues

• Keep your chest connected to the bench.
• Let the elbows point toward the floor.
• Curl without pulling the shoulders forward.
• Keep the wrists aligned with the forearms.
• Pause before the forearms become vertical and tension disappears.
• Lower more slowly than you lift.

Common Spider Curl Mistakes

Using too much weight

Heavy loading often makes the shoulders swing forward or the torso lift from the bench. Reduce the weight until the upper arms stay quiet and the final repetition resembles the first.

Curling past the useful top position

When the forearms move beyond vertical, resistance at the biceps can decrease and the shoulders may take over. Stop where you still feel control rather than trying to bring the bar as high as possible.

Bending the wrists

Allowing the wrists to fold backward makes the grip less stable. Keep the knuckles and forearms aligned and use an EZ-bar angle that feels comfortable.

Letting the elbows drift backward

The arms should remain in front of the torso. Pulling the elbows backward changes the exercise and can shorten the range.

Dropping the weight

The lowering phase is part of the repetition. Control the bar or dumbbells until the arms are long, then reverse smoothly.

EZ-Bar Spider Curl vs. Dumbbells

An EZ bar keeps both hands connected and offers angled grip positions that many people find comfortable. Dumbbells allow each arm to move independently and make differences between sides easier to notice.

Single-arm dumbbell spider curls can also simplify the setup. Support the chest on the bench, curl one side at a time, and use the free hand only for balance—not to assist the working arm.

Spider Curl vs. Preacher Curl

Both exercises limit torso momentum, but the arm position differs. In a preacher curl, the upper arms rest on the angled pad. In a spider curl, the chest usually rests against the bench while the arms hang more vertically from the shoulder.

The preacher curl often feels hardest near the lower part of the movement, depending on equipment. The spider curl commonly feels strongest around the middle and upper portion. Use either variation that you can set up safely and perform without discomfort.

Sets, Reps, and Progression

Two to four working sets of approximately 8–15 repetitions is a useful starting range. Spider curls usually need less weight than standing curls because the bench removes momentum.

Progress by adding repetitions while keeping the upper arms still. Once all sets reach the top of the range, add the smallest reasonable amount of weight and return toward the lower end.

Do not judge progress only by load. A longer controlled range, quieter shoulders, and a slower return can make the same weight more demanding and more repeatable.

Frequently Asked Questions

What bench angle should I use for spider curls?

A moderate incline that supports the chest while letting the arms hang freely works well. The exact setting depends on the bench, your height, and whether the bar can clear the floor safely.

Why are spider curls harder than regular curls?

The supported torso and forward arm position reduce the ability to swing or move the elbows backward. That makes a lighter weight feel challenging.

Should I fully straighten my arms?

Lower until the arms are long and the biceps are under control. Do not force the elbow into a painful lockout or let the weight pull the shoulder forward.

Are spider curls good for beginners?

They can be, especially with light dumbbells. The main challenge is setting up the bench and weight safely. Beginners should learn a controlled curl before chasing heavier resistance.

What can replace spider curls?

Preacher curls, incline dumbbell curls, cable curls, and strict standing curls are reasonable alternatives. Choose the variation that fits the available equipment and allows pain-free elbow movement.

Final Takeaway

Spider curls reward control more than load. Keep the torso supported, the upper arms quiet, and the wrists aligned while you curl and lower through a repeatable range.

Place them in a custom arm routine and use the Jijibisha workout tracker to record each set on Android, iPhone, or iPad.