Spider Curl Video Guide

Exercise Profile

  • Strength
  • Barbell
  • Isolation
  • Pull
  • Beginner
  • None
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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.