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Spider Curl

Free Weights / Intermediate
  • Biceps
  • Forearms
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  • Steps
  • Variations
  • Tips
  • Stats
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How to do the Spider Curl - Learn Proper Spider Curl Form

  1. Step 1: Stand on the opposite side of a Preacher Curl Bench and lean your torso over the arm pad.
  2. Step 2: Stand with your feet at least shoulder width apart and keep them planted firmly on the ground.
  3. Step 3: Place your arms over the arm pad and grasp a barbell palms up, shoulder width apart, from the seat pad of the bench. This is your starting position.
  4. Step 4: Exhale as you raise the barbell to your chest, keeping your upper arms against the padding.
  5. Step 5: Pause for a moment and then inhale as you lower the barbell back to the starting position.
  6. Step 6: Repeat for a complete set.

Spider Curl Variations and Spider Curl Alternatives

  1. Variation 1: Use an incline bench instead of a preacher curl bench.
  2. Variation 2: Use dumbbells instead of a barbell.

Spider Curl Tips

  1. Tip 1: Use a light enough weight to be able to move the barbell fluidly to reduce risk of injury.
  2. Tip 2: Keep your head straight to reduce risk of injury. (You should be looking where the barbell is when your arms are fully extended.)

Spider Curl Records and Spider Curl Statistics from Site Users

Spider Curl - Similar Exercises

ExercisePrimary MuscleDifficulty
Default BicepsExpert
Default BicepsBeginner
Default BicepsBeginner
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Default BicepsBeginner
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Spider Curl Workout Programs (Workout Plans that use the Spider Curl)

Workout PlanDifficulty
Thumb Intermediate
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Spider Curl Muscles Worked

Primary Muscles
Secondary Muscles
Muscles front back Forearms blue Biceps orange

Spider Curl Equipment

Spider Curl Training Details

The spider curl is a free weights exercise that primarily targets the biceps and to a lesser degree also targets the forearms.

The only spider curl equipment that you really need is the following: preacher curl and ez-curl bar. There are however many different spider curl variations that you can try out that may require different types of spider curl equipment or maye even require no equipment at all.

Learning proper spider curl form is easy with the step by step spider curl instructions, spider curl tips, and the instructional spider curl technique video on this page. The spider curl is a pull exercise for those with a intermediate level of physical fitness and exercise experience. Watch the spider curl video, learn how to do the spider curl, and then be sure and browse through the spider curl workouts on our workout plans page!

Spider Curl Sports


Spider Curl Force Type: Pull
Spider Curl Mechanics Type: Isolation
Spider Curl Other Names: Spider Curls

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