Spider Curl tutorial
The spider curl is performed lying chest-down on an incline bench so the arms hang straight down, perpendicular to the floor. This position removes any torso cheating and places peak tension on the biceps in the top half of the movement, making it ideal for anyone wanting to build a strong, strict biceps contraction.
How to perform
- Set an incline bench to about 45 degrees and lie chest-down on it.
- Hold an EZ bar with palms up and let your upper arms hang straight down toward the floor.
- Plant your feet firmly and keep your chest pressed against the pad.
- Without moving your upper arms, bend your elbows to curl the bar toward your shoulders.
- Squeeze the biceps for one second at the top.
- Lower the bar slowly until your elbows are nearly straight.
Breathing: Exhale as you curl the bar up and inhale as you lower it.
Key tips
- Keep the upper arms vertical throughout the set.
- Use a lighter load than you would for a standing curl.
- Focus on the top contraction and don't cut it short.
Common mistakes
- Lifting the chest off the bench to use body momentum
- Pushing the elbows forward and turning it into a shoulder movement
- Going too heavy and using a partial range of motion
Safety: Anyone uncomfortable with pressure on the chest or with low back pain can use a machine preacher curl instead.
Suggested sets and reps
Beginner2–3 sets × 12–15 reps
Muscle mass3–4 sets × 10–15 reps
Strength3 sets × 8–10 reps
Fat burning3 sets × 15–20 reps
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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