Spider Curl
- Pro
- Intermediate
- Gym
The spider curl braces your chest against an incline bench, arms hanging straight down as you curl the dumbbells without moving your upper arms. Bench support removes any swing, isolating the biceps and keeping tension on through the full range. It suits intermediate lifters in the gym for weight and reps, as a main lift or a finisher.
- Muscles
- Biceps
- Equipment
- Dumbbells, Bench
- Logged as
- Weight and reps
How to
- Lie chest-down on an incline bench, arms hanging straight down.
- Hold the dumbbells with palms forward.
- Curl the weights up without moving your upper arms.
- Lower slowly to a full stretch.
Form cues
- Press your chest firmly into the pad.
- Squeeze hard at the top of each curl.
- Exhale as the dumbbells rise toward your shoulders.
Common mistakes
- Upper arms lift away from the pad. Keep your upper arms glued to the bench.
- Reps stay short and skip the stretch. Straighten your arms fully before curling again.
- The weight jerks up using momentum. Choose a lighter weight and curl smoothly.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
Log it in Wellboy
Build workouts with this movement, log your sets and watch your progress.
App StoreGoogle PlayComing soon