Spider curl
Log this in the trackerA curl leaning face down on an incline bench, strict through the top half.
What it is
You lie chest-down on an incline bench with the arms hanging straight below the shoulders. The position removes any swing and keeps constant tension in the shortened range.
Muscles worked
Primary: Biceps. Secondary: Brachialis.
How to perform it
- Set a bench to about forty-five degrees and lie face down with the chest on the pad.
- Let the arms hang straight down with a dumbbell in each hand or an EZ bar.
- Curl up toward the shoulders, squeezing hard at the top.
- Lower under control until the arms are fully straight.
Common form faults
- Elbows drifting back to bring the shoulders into the lift. Keep the upper arms hanging vertically; only the forearms move.
- Chest lifting off the pad at the top. Stay pinned to the bench. If you have to lift, the load is too heavy.
Programming
10 to 15 reps with a squeeze at the top. A natural partner to the incline curl, which loads the stretch instead.
Plan your training
Variations & substitutions
Frequently asked questions
- Spider curl or preacher curl?
- Both hold the upper arm still. The spider curl keeps tension high at the top; the preacher loads the bottom more. Rotate between them.
- Dumbbells or EZ bar?
- An EZ bar is easier to load and kinder on the wrists; dumbbells let each arm work independently and allow a supinating twist.