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Exercise Library / Biceps / Spider Curl
💪 Biceps Advanced

Spider Curl

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3
Sets
10
Reps
Barbell
Equipment
5.40
Cal/min

🎯 Muscles Worked

🎯
Primary
biceps

📋 How To Perform Spider Curl

1
Lie face-down on an incline bench with arms hanging straight down.
2
Grip the bar or dumbbells with arms fully extended.
3
Curl up using only your forearms — upper arms stay pressed to the pad.
4
Squeeze hard at the top, then lower under control.
5
This isolates the biceps by removing any shoulder momentum.

💪 More Biceps Exercises

21s Bicep Curl
intermediate
Cable Curl
intermediate
Zottman Curl
intermediate
Hammer Curl
beginner

❓ Frequently Asked Questions

What muscles does Spider Curl work?
Spider Curl primarily targets the biceps.
How many sets and reps of Spider Curl should I do?
A typical starting point is 3 sets of 10 reps, adjusted based on your goal and experience level.
What equipment do I need for Spider Curl?
Spider Curl requires a barbell.

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