Spider Curl

How to perform the Spider Curl

1. Set an incline bench to about 45 degrees and lie chest-down on it so your arms hang straight toward the floor off the top edge.
2. This vertical arm position places peak resistance at the top of the curl and removes any ability to swing or use momentum.
3. Hold dumbbells or an EZ-bar with a supinated grip and let the arms hang fully extended beneath the shoulders.
4. Curl the weight straight up by flexing the elbows, keeping the upper arms perpendicular to the floor.
5. Squeeze hard at the top where the spider curl loads the biceps most, then hold for a beat.
6. Lower under strict control to a dead hang, letting the chest support keep the torso completely still.

Suggested working range: 10–15 reps. Default progression: double progression.

Common mistakes

• •Swinging the dumbbells with body momentum, which the chest-supported position is meant to prevent.
• •Letting the upper arms drift back from vertical, changing the resistance curve.
• •Cutting the top squeeze short where the spider curl loads the biceps most.
• •Dropping the weight fast rather than controlling the eccentric to a dead hang.

Variations & alternatives

Swap in a related movement if equipment, recovery, or progression demands it.