Spider Curl
How to Do Spider Curl With Proper Form
Set an incline bench around 45 degrees and lie chest-down with feet planted.
Let both arms hang vertically below the shoulders.
Use an underhand grip and keep the chest supported.
Curl by flexing the elbows without moving the upper arms backward or forward.
Reach the top without lifting the chest.
Pause briefly with wrists aligned.
Lower slowly to full comfortable elbow extension.
Form Check & Technique
DO THIS (Technique Tips)
- Use about a 45-degree bench
- Keep chest supported
- Let upper arms hang
- Use less weight if needed
- Control the bottom
AVOID THIS (Common Mistakes)
- Lifting chest off the bench
- Swinging dumbbells
- Upper arms drifting backward
- Bench too low for clearance
- Bending wrists
- Short bottom range
- Too much load
About Spider Curl
The spider curl is a chest-supported dumbbell curl performed face-down on an incline bench with the upper arms hanging vertically. This is mechanically distinct from the back-supported incline curl.
Spider Curl Muscles Worked
The biceps brachii drives the curl.
- Chest support limits torso momentum and makes upper-arm movement easy to monitor.
Sets & Reps Guidance
Technique / Learning
2-3 sets of 10-15 light reps.
Strength Focus
3-4 sets of 6-10 reps.
Muscle Growth (Hypertrophy)
3-4 sets of 8-15 reps.
General training baseline. Need.fit automatically adjusts exact sets, reps, and working weight based on your individual fitness level, recovery, and progress over time.
Exercise Variations & Alternatives
incline dumbbell curl
Preacher Curl
Variation targeting Biceps
Dumbbell Curl
Variation targeting Biceps
ez bar curl
Barbell Bench Press
Learn proper barbell bench press form, muscles worked, grip and bar-path cues, common mistakes, and practical sets and reps for strength or muscle.
Dumbbell Bench Press
Learn dumbbell bench press form, muscles worked, setup, range-of-motion cues, common mistakes, and practical sets and reps for controlled chest training.
Spider Curl vs Incline Curl
Spider curls are chest-down with arms hanging below the shoulders; incline curls are back-supported with arms beside or behind the torso.
Spider Curl vs Preacher Curl
Preacher curls support the upper arms; spider curls support the torso and leave the arms hanging freely.
Why Chest Support Reduces Momentum
The bench limits leaning and hip drive, helping keep the movement at the elbow.
Does Spider Curl Train a Shorter Position?
The relative shoulder position is different from incline curls, but this does not prove unique peak or short-head hypertrophy.
What Bench Angle?
Around 45 degrees is a common starting point; use an angle that supports the chest and gives arm clearance.
Sources & References
- [1]
- [2]Differences in Electromyographic Activity of Biceps Brachii and Brachioradialis While Performing Three Different Biceps Curls — PMC (PMC6047503)View Source
- [3]American College of Sports Medicine Position Stand. Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews — PubMed (PMID 41843416)View Source