Spider Curls Exercise

Spider Curls is an effective exercise for building the biceps. The use of the incline bench for support keeps the exercise strict and safe.

Spider Curls can be done in the middle of your biceps exercise rotation when you are targeting specific areas of the biceps.

You do not have to use heavy weights when doing Spider Curls because it’s best to perform the exercise using strict form.

Building strong biceps is important to avoid elbow injuries and pulled tendons when working the back.

Spider Curls How To

  • Set an incline bench at an angle of 45 degrees.
  • Pick up a barbell and lie face down on the incline bench. Make sure your chest is supported by the bench. Keep your legs straight out but lightly bend your knees. Push your feet against the floor for support.
  • Bring the barbell down and under the incline bench. Keep a slight bend in the elbow. The barbell must be in line with your wrist, elbows and shoulders.
  • Take a deep breath then exhale. Curl the barbell up until your hands are at the same level as your shoulders. Squeeze your biceps tight at the top of the exercise and hold for a count of “one”.
  • Resist the weight on the way back down to starting position.
  • Repeat the exercise until you have completed the targeted number of reps.

Form and Technique

Make sure your upper body is braced securely on the bench and keep your shoulders in place.

Your elbows must maintain its original position. It should not move forward or backward.

Variations: Cable Preacher Curl, Dumbbell Spider Curl

Routine for Strength: 3 sets x 12-15 reps

Routine for Muscle Gains: 4-5 sets x 6-8 reps

Spider Curls

How To Do Spider Curls (Barbell)