How to do Spider Curls
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Spider Curls
Incline Bench
Dumbbells
Workouts with Spider Curls
Target muscles worked
Instructions for Proper Form
Performed on an incline bench facing down, this isolation exercise emphasizes the biceps' peak contraction. Limited shoulder movement isolates biceps effectively, promoting muscle growth, especially in the bicep peak for enhanced arm aesthetics.
- Position yourself such that the middle of your chest is roughly in line with the top of the incline bench and grasp the dumbbells directly under your shoulders with palms facing forward.
- Contract your bicep to raise the weight while keeping your elbow locked in place under your shoulder.
- Tense your bicep and hold this position for a moment at the top of the movement.
- Slowly allow the weight to descend back to the starting position.
- Alternate sides and repeat.
- Maintain good body positioning by keeping your elbows under your shoulders throughout the movement.
- You should feel this exercise in your biceps.
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Should Spider Curls be done at 30 or 45 degrees?
Spider curls are typically performed on a bench set to a 45-degree angle. This angle allows for a greater range of motion and better isolation of the biceps compared to a 30-degree angle, which might not provide the same level of muscle engagement and effectiveness.
Weight & 1 Rep Max Calculator
Average Spider Curls standards by male, female, weight, age and height
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Alternative Exercises to Spider Curls
1. Hammer Curls
99.2 mSCORESWAPPED 1,194 TIMESSimilar to other curls, this isolation exercise targets the biceps. Unlike the standard Dumbbell Bicep Curl, this variation rotates your wrist into a more natural position. This rotation also help to emphasize the long head of the bicep. This is a great exercise for adding some variety to your curls as well as developing functional strength and building muscle mass.
2. Concentration Curl
91.3 mSCORESWAPPED 990 TIMESConcentration Curl is an isolation exercise that targets the biceps with a high degree of focus. Seated with legs spread, you rest one arm against the same-side thigh and curl a dumbbell from a fully extended arm position to full contraction, keeping the elbow stationary. This position minimizes the involvement of other muscles, ensuring the bicep is fully engaged throughout the movement. Concentration Curls are effective for increasing bicep strength and enhancing muscle definition. They allow for precise form control and can help identify and correct imbalances between arms.
3. Cross Body Hammer Curls
95.4 mSCORESWAPPED 971 TIMESCross Body Hammer Curls are a variation on the more standard Hammer Curl. Like other variations this is an isolation exercise that targets the biceps. Unlike many other Hammer Curl variations, this exercises has you bring the weight across your body instead of straight up and down.
4. Dumbbell Bicep Curl
99.6 mSCORESWAPPED 953 TIMESThis exercise is one of the most common isolation, biceps exercises out there. Dumbbells help prevent compensating for strength imbalances, as well as allows plenty of freedom in your range of motion. This is a staple exercise in most workouts, and is a great way to build strength and muscle mass in your biceps.
5. Incline Dumbbell Curl
95 mSCORESWAPPED 777 TIMESSimilar to other curls, this isolation exercise targets the biceps. The use of dumbbells helps to prevent compensating for discrepancies in strength between sides, while also giving you more freedom in your range of motion compared to equipment like barbells. By using an incline, you can also keep more tension on your biceps at the bottom of your range of motion which can help develop strength during that portion of the movement, as well as help you build muscle mass.
6. Seated Dumbbell Curl
98 mSCORESWAPPED 677 TIMESSimilar to other curls, this isolation exercise targets the biceps. The use of dumbbells helps prevent compensating for strength discrepancies between sides, as well as not restricting range of motion. Performing curls from a seated position also helps to prevent cheating by swaying your body to assist in raising the weight.
7. Cable Bicep Curl
94.9 mSCORESWAPPED 514 TIMESSimilar to other curls, this isolation exercise targets the biceps. The use of cables allows you to apply tension to your biceps at a different angle than with free weights. This is especially helpful for applying tension at the top of your range of motion. Because you can maintain more tension on your biceps throughout the movement, this is especially helpful for building muscle mass in your biceps.
- Beginner
- Biceps
- Rope Cable
8. Barbell Curl
98.5 mSCORESWAPPED 462 TIMESAs with other curls, this isolation exercise targets the biceps. The use of a barbell adds more stability to this movement, and somewhat restricts your range of motion. This added stability means you can focus more on exertion than stabilizing the movement. This is a great variation for helping you build strength in your biceps.
9. Dumbbell Wide Curls
70 mSCORESWAPPED 455 TIMESIsolation exercise targeting the biceps with arms flared outwards. This variation alters the tension on the biceps, stimulating muscle growth in unique ways, and is beneficial for those looking to widen their bicep appearance.
10. Waiter Curls
85.5 mSCORESWAPPED 408 TIMESMimics holding a tray, focusing on the biceps with palms up and elbows tight. This isolation exercise enhances stability and muscle control, leading to improved arm aesthetics and strength, making it ideal for those focusing on bicep shape and functional grip strength.