Primary
Biceps
Secondary
Brachialis, Forearms
Equipment
Dumbbell
Difficulty
Intermediate
Type
Pull
See how Spider Curl could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
Spider curls position you face-down on an incline bench with arms hanging straight down. This creates maximum tension at peak contraction where the biceps are fully shortened. The prone position eliminates momentum and forces strict form, making spider curls one of the best exercises for bicep peak development.
When to use it
Use to target short head and maximize peak contraction.
Who it's for
Intermediate to advanced lifters seeking bicep peak development.
Lie face down with your chest near the top of the incline bench. Let arms hang straight down perpendicular to the floor. Keep upper arms completely stationary—only your forearms should move as you curl. Squeeze hard at the top where tension is greatest.
Also targets: Brachialis, Forearms
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Lie face down on an incline bench set to 45 degrees.
Let arms hang straight down holding dumbbells.
Keep upper arms perpendicular to the floor.
Curl weights up toward your shoulders.
Squeeze hard at the top of the movement.
Lower slowly under control.
This position maximizes tension at peak contraction.
Keep upper arms vertical throughout.
Use lighter weight than standing curls.
Use spider curls when targeting the short head and peak contraction. They work well after heavier bilateral curls as a finishing exercise, or as a primary movement when bicep peak is the goal. The strict position makes them ideal for high-rep pump work.
Letting elbows drift back - reduces peak contraction.
Letting your elbows drift away from the intended path during the Spider Curl can change which muscles carry the load. Use the elbow position described in the setup cues and keep it consistent through each rep.
Using too much weight - compromises form.
Loading more weight than you can control on the Spider Curl often creates compensations that shift work away from your Biceps brachii (short head emphasis). Reduce the load until each rep follows the intended path.
Not squeezing at the top - misses the benefit of the position.
On an upper-body pulling movement like the Spider Curl, this mistake can shift work away from your Biceps brachii (short head emphasis). Keep your torso stable and guide the load through the intended pulling path.
Intermediate to advanced lifters seeking bicep peak development.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3 sets of 12-15 reps. Rest 45 seconds.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Spider Curl could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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Frequently Asked Questions About the Spider Curl
The Spider Curl primarily targets the Biceps brachii (short head emphasis), making it an effective exercise for biceps development. Secondary muscles worked during the Spider Curl include Brachialis, providing additional training stimulus. Stabilizer muscles engaged include Core.
Our library labels Spider Curl as intermediate. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Spider Curl. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Spider Curl is a dumbbell. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Spider Curl include: Preacher Curl, Concentration Curl, High Cable Curl. These exercises target similar muscle groups as the Spider Curl and can be used as substitutes based on your equipment availability, gym setup, or training preferences.