Spider Curl
The Spider Curl isolates the Biceps through a controlled range of motion. This beginner-level e-z curl bar exercise builds focused strength where compound movements often fall short.
Starting position
Ending position
Muscles Worked
The biceps handles the primary load during this movement. This isolation movement keeps tension concentrated on a single muscle group.
How to Spider Curl
- 1
Start out by setting the bar on the part of the preacher bench that you would normally sit on. Make sure to align the barbell properly so that it is balanced and will not fall off.
- 2
Move to the front side of the preacher bench (the part where the arms usually lay) and position yourself to lay at a 45 degree slant with your torso and stomach pressed against the front side of the preacher bench.
- 3
Make sure that your feet (especially the toes) are well positioned on the floor and place your upper arms on top of the pad located on the inside part of the preacher bench.
- 4
Use your arms to grab the barbell with a supinated grip (palms facing up) at about shoulder width apart or slightly closer from each other.
- 5
Slowly begin to lift the barbell upwards and exhale. Hold the contracted position for a second as you squeeze the biceps.
- 6
Slowly begin to bring the barbell back to the starting position as your breathe in. .
- 7
Repeat for the recommended amount of repetitions.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Spider Curl work?
The Spider Curl primarily targets the Biceps. It's an effective isolation exercise for building biceps strength.
Is the Spider Curl good for beginners?
Yes, the Spider Curl is suitable for beginners. Start with light weight to master the 7-step form before adding load.
What equipment do I need for the Spider Curl?
You need e-z curl bar to perform the Spider Curl. Most commercial gyms will have this available.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.