Spider Curl
The spider curl is a biceps isolation exercise where you lie face down on an incline bench and curl a weight while your arms hang straight down. The bench holds your upper body still, so you can't swing the weight up and your biceps do the work. It suits beginners and experienced lifters who want strict, controlled biceps training.
Muscles worked
The Spider Curl mainly works your biceps.
Setting up
- Set an adjustable bench to a incline of around 30 to 45 degrees. Start at the lower end if you're new to this.
- Pick up a pair of dumbbells, then lie face down with your upper body supported on the angled pad and the top of the bench level with your upper chest. Your head should sit just above the top edge.
- Plant your toes or the balls of your feet on the floor behind you so you feel stable and can't slide down the pad.
- Let your arms hang straight down, palms facing forward, with the weights just clear of the floor.
How to do the Spider Curl
- Start with your arms hanging straight down, palms facing forward, and your upper body resting firmly against the pad.
- Brace lightly and keep your upper arms pointing straight down towards the floor.
- Bend your elbows and curl the weights up in a smooth arc, moving only at the elbow.
- Stop when your biceps are fully squeezed and your hands are close to shoulder height, without lifting your body off the bench.
- Pause for a second and squeeze your biceps hard.
- Lower the weights slowly over about 2 to 3 seconds until your arms are almost fully straight, then start the next rep.
Form tips
- Think of your upper arms as fixed in place, like hinges. Only your forearms should move.
- Keep your upper body pressed into the pad for the whole set. If your body lifts to help, the weight is too heavy.
- Squeeze your biceps at the top as if you're trying to bring your hands towards your shoulders.
- Take the lowering phase slowly. Controlling the weight down is where this exercise is hardest to cheat.
- Start lighter than you would for a standing curl. The strict position makes the same weight feel harder.
Common mistakes
Lifting the body off the bench
Lower the weight and keep your upper body pressed into the pad on every rep. If you can't do that, the load is too heavy.
Elbows drifting back as you curl
Keep your upper arms pointing straight down. If they swing backwards, the weight is being dragged up rather than curled, so slow down and reduce the load.
Dropping the weight on the way down
Lower for 2 to 3 seconds on every rep. Letting it fall robs your biceps of half the work.
Stopping short at the bottom
Let your arms hang almost fully straight at the bottom of each rep, but don't let them snap into a locked position. Use a lighter weight if you can't control the full range.
Sets and reps
| Build strength | 3-4 sets of 6-8 reps with a weight you can control, resting 90 seconds to 2 minutes between sets. |
|---|---|
| Build muscle | 3-4 sets of 8-12 reps, resting 60-90 seconds, with a slow lowering phase. |
| Fat loss / general fitness | 2-3 sets of 12-15 reps with 45-60 seconds rest, added to the end of a full-body session alongside larger exercises. |
Pick a weight where the last rep or two of each set is hard but your form stays clean. When every set feels easy, it's time to go up.
Spider Curl alternatives
Machine taken, or want some variety? These work the same main muscles.
Spider Curl FAQs
What bench angle should I use for spider curls?
Somewhere between 30 and 45 degrees works well for most people. Pick the angle where your arms hang straight down and you can lie comfortably against the pad. Adjust it by a notch or two if your arms catch on the bench or the floor.
How heavy should I go on spider curls?
Choose a weight you can curl for 10 or more strict reps while your body stays on the pad. Spider curls usually need lighter weights than standing curls because you can't swing. Increase the weight gradually once all your sets feel controlled.
Are spider curls better than normal biceps curls?
They aren't better, just different. The bench removes body swing, so your biceps do more of the work and it is easier to keep good form. Many people use both in their training, and spider curls are a good choice if you tend to cheat on standing curls.
Track your Spider Curl progress
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