Spider Curl Video Guide

Exercise Profile

  • Strength
  • Barbell
  • Isolation
  • Pull
  • Beginner
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Biceps Exercises Diagram Target Muscle Group

Exercise Instructions

  1. The spider curl uses the conventional preacher bench, but in an unconventional way! When you do a spider curl the padding that is usually used to support your upper arms is used to support your stomach.
  2. To set up for the spider curl you need to either turn the arm padding around 180 degrees, or position yourself at the front of the bench facing the seat.
  3. Grab a barbell and hold it with an underhand grip around shoulder width apart.
  4. Position yourself with your stomach on the padding and arms hanging off the high side.
  5. Keep your eyes facing forward and slowly curl the weight up as far as possible.
  6. Squeeze the biceps, pause, and then slowly lower the weight back to the bottom.
  7. Repeat for desired reps.

​Spider Curl Tips:

  1. Do not allow the weight to hang at the bottom, always keeping the tension on your biceps throughout set.
  2. Use a slow and controlled motion throughout the set.
  3. Keep your wrists straight.
  4. An EZ Bar or dumbbells can be used for this exercise.

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6 Comments+ Post Comment

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Posted Tue, 09/30/2014 - 10:10
richard fleming

my gym doesn't have a preacher bench. Is there an alternative i can use?

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Posted Wed, 05/07/2014 - 13:29

The difference between preacher and spider curls is that when u do a preacher curl it hits more of the inside of the bicep but a spider curl hits more of the outside of the bicep giving it the larger more solid look from a side view

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Posted Fri, 09/27/2013 - 00:53

been doin this routine since long time ago. but didnt know the name. and never see everyone does it at the gym. hmm.. my biceps are 18. i'm 5.5. asian.

really build those size

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Posted Tue, 05/07/2013 - 17:53

yeah, that's what id like to know.

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Posted Sun, 04/28/2013 - 20:24

What are the beneficial differences between Spider Curls and regular Preacher Curls?

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Posted Tue, 01/01/2013 - 10:22
mohammed azeem

this is awesome routine ,i have done it and really pumps it up..