Spider Curl
Primary
Biceps
Secondary
Brachialis, Forearms
Equipment
Dumbbell
Difficulty
Intermediate
Type
Pull
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
For training your biceps, the Spider Curl is a solid intermediate-level pulling movement in the isolation category. Use to target short head and maximize peak contraction.
Everything You Need to Know About the Spider Curl
The Spider Curl is a intermediate difficulty exercise that targets your Biceps brachii (short head emphasis). It's a popular choice for building strength and muscle in these areas. When should you use it? Use to target short head and maximize peak contraction. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate to advanced lifters seeking bicep peak development. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Spider Curl — targeted muscles
Primary
Secondary
Stabilizers
How do you perform the Spider Curl?
- 1
Lie face down on an incline bench set to 45 degrees.
- 2
Let arms hang straight down holding dumbbells.
- 3
Keep upper arms perpendicular to the floor.
- 4
Curl weights up toward your shoulders.
- 5
Squeeze hard at the top of the movement.
- 6
Lower slowly under control.
What are the best tips for the Spider Curl?
This position maximizes tension at peak contraction.
Keep upper arms vertical throughout.
Use lighter weight than standing curls.
Common Spider Curl mistakes
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.
Spider Curl — who it's best for
Intermediate to advanced lifters seeking bicep peak development.
How to Program the Spider Curl
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.
What are good alternatives to the Spider Curl?
Preacher Curl
Concentration Curl
High Cable Curl
Other Variations
- Barbell Spider Curl
- EZ Bar Spider Curl
- Cable Spider Curl
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Spider Curl — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Use controlled movements.
- Dont let arms swing.