Arms · Isolation

Spider Curl

A curl lying chest-down on an incline bench that emphasizes the peak contraction.

MAIN MUSCLE
Biceps
ALSO WORKS
Brachialis
EQUIPMENT
Dumbbell, Incline bench
LEVEL
Intermediate
REPS
10-15
TEMPO
2-1-2
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Lie chest-down on an incline bench with arms hanging straight down.

  2. Hold dumbbells or an EZ bar with palms forward.

  3. Curl the weight up while keeping the upper arms vertical.

  4. Squeeze hard at the top and lower slowly.

COMMON MISTAKES

  • Swinging the torso to move the weight; keep elbows pinned and body still.
  • Elbows drifting forward at the top; keep them under the shoulders.
  • Rushing the negative; lower the weight in about two to three seconds.

TIPS

  • Squeeze hard at the top and fully straighten the arm at the bottom.

QUESTIONS

Which muscles does Spider Curl work?

The main muscle is Biceps. It also works Brachialis.

How many reps should I do?

FORGE suggests 10-15 reps for Spider Curl. The app adjusts sets and reps to your goal and level.

What can I do instead of Spider Curl?

These train the same muscles: Preacher Curl, Concentration Curl, Cable Curl.