Spider Curl

What is the Spider Curl?

The spider curl is a strict biceps isolation done chest-down on an incline bench, with the arms hanging straight toward the floor. That vertical arm position keeps constant tension on the biceps and removes all momentum, biasing the short head and giving a hard peak contraction at the top of every rep.

Muscles worked

Primary: Biceps

The biceps flexes the elbow from a hanging, vertical arm position; with the shoulder braced against the bench, the short head is worked hard through a strict, momentum-free contraction.

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.

Mechanics

A single-joint isolation performed face-down on an incline bench: elbow flexion with the upper arms hanging vertically and the chest supported. Lying chest-down fixes the shoulders so the biceps can’t off-load to momentum, and the vertical arms keep tension high at the top.

Form cues

• •Lie chest-down on an incline bench and let the arms hang straight toward the floor.
• •Keep the upper arms vertical and still, and curl by flexing only the elbows.
• •Squeeze hard at the top where the vertical arm position peaks the tension.
• •Lower slowly to a full hang rather than letting the weight swing down.

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

• •Preacher curl, a braced curl that loads the stretched bottom instead of the top.
• •Concentration curl, another momentum-free single-arm peak-contraction curl.
• •Incline dumbbell curl: flips to face-up for a deep biceps stretch.
• •Cable curl, constant tension across the range as a strict alternative.

Barbell Curl

Biceps · Barbell

Dumbbell Curl

Biceps · Dumbbell

Hammer Curl

Biceps · Dumbbell

Cable Curl

Biceps · Cable

Incline Dumbbell Curl

Biceps · Dumbbell

Programming: sets, reps & when to use it

Program the spider curl in the library’s 10–15 rep range as a strict, finishing biceps accessory. Because the chest support kills momentum, keep the load light and chase a clean squeeze at the top rather than heavy weight. A couple of sets at the end of an arm or pull session is ideal.

Frequently asked questions