Spider Curl

The spider curl is performed lying face-down on an incline bench. This positions the upper arm perpendicular to the floor, maximising the contracted position and creating a unique stimulus for the bicep peak.

Intermediate 💪 Biceps Isolation Isolation
3
Sets
10–12
Reps
60–90 sec
Rest
Isolation
Type
🏋️ Dumbbell🏋️ Incline Bench
Spider Curl — start and finish positionsSTARTFINISH
Dumbbell
Biceps Intermediate Isolation
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Muscles Worked

Learn more in the Biceps training guide →

Primary
Biceps
Secondary
Forearms
Highlighted muscles

How To Perform

  1. 1 Lie face-down on an incline bench. Let arms hang straight down.
  2. 2 Curl both dumbbells up, keeping upper arms perpendicular to the floor.
  3. 3 Squeeze at the top and lower slowly.

Form Cues

  • ✓ Upper arms remain stationary and perpendicular to the floor.
  • ✓ Full range — fully extend at the bottom.

Common Mistakes

  • ✗ Moving the upper arms.
  • ✗ Rushing the eccentric.
💡 Professor Splits Says:

Progressive overload is the engine of muscle growth. Track your weights and aim to add small increments weekly. For Spider Curl, this means gradually increasing load, volume (sets × reps), or decreasing rest periods over time.

Exercise Alternatives

Can't do the Spider Curl? These alternatives target the same muscles:

Preacher Curl
Biceps · Intermediate
→
Incline Dumbbell Curl
Biceps · Intermediate
→
Concentration Curl
Biceps · Beginner
→

Swap Spider Curl for something else

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Where This Exercise Fits

FAQ

How many sets of Spider Curl should I do?▾
3 sets of 10–12 reps is a solid starting point. Adjust based on your training frequency and overall weekly volume for biceps. Beginners should start with the lower end; advanced trainees can push toward the upper range.
What muscles does Spider Curl target?▾
Spider Curl primarily targets the Biceps. Secondary muscles include Forearms.
Is Spider Curl good for beginners?▾
Spider Curl is rated intermediate. Beginners should build foundational strength first with simpler movements.
How much rest between sets?▾
For Spider Curl, 60–90 sec of rest between sets is recommended. Isolation exercises can typically use shorter rest periods (45–90 sec) to maintain the pump and time efficiency.