Primary
Biceps
Secondary
Brachialis, Forearms
Equipment
Dumbbell
Difficulty
Intermediate
Type
Pull
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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 wide during the Spider Curl shifts load onto your shoulder joint instead of your Biceps brachii (short head emphasis). Keep them tucked at about 45 degrees to protect your rotator cuff and keep tension where it belongs.
Using too much weight - compromises form.
Loading more weight than you can control on the Spider Curl forces compensatory movement patterns that bypass your Biceps brachii (short head emphasis). Drop the weight until you can perform every rep with clean form — your results will actually improve.
Not squeezing at the top - misses the benefit of the position.
On pulling movements like the Spider Curl, this mistake typically means your arms are doing work that should come from your Biceps brachii (short head emphasis). Initiate every rep by engaging your Biceps brachii (short head emphasis) first, then let your arms follow.
Intermediate to advanced lifters seeking bicep peak development.
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 12-15 reps. Rest 45 seconds.
MySetPlan places Spider Curl inside a complete workout — with the right sets, reps, rest periods, and a progression you can follow week to week.
Sample workout
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Spider Curl
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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.
The Spider Curl is rated as intermediate difficulty, meaning it requires some training experience. Intermediate to advanced lifters seeking bicep peak development. Focus on proper technique and consider starting with easier variations.
For the Spider Curl, the recommended approach depends on your goals. 3 sets of 12-15 reps. Rest 45 seconds. For strength, use 4-6 reps. For muscle growth, perform 10-15 reps. For endurance, complete 15-20 reps.
Yes, the Spider Curl can be done at home with a dumbbell. It requires minimal space and is a great option for home workouts targeting biceps.
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.