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|Alternating Dumbbell Curl||Biceps||Beginner|
|Alternating Hammer Curl||Biceps||Beginner|
|Alternating Incline Dumbbell Curl||Biceps||Beginner|
|Band Arm Drives||Biceps||Intermediate|
|Fat Blasting Football Workout Plan||Intermediate|
|6 Week Beginner Strength Foundation Plan||Beginner|
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!