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Spider curls form, technique, variations, & more for defined biceps
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Spider curls might sound a little spooky, but don’t let the name put you off—this is a great exercise for adding strength and definition to your arms. Spider curls isolate your biceps muscles, making them the perfect way to end an arm workout. We’re breaking down everything you need to know to do spider curls properly, including tips on perfecting your form and technique, plus a few variations in case you want to change it up.
Quick Guide to Spider Curls
- Set an incline weight bench to 45° and lean forward facing the bench.
- Grab a weight bar or dumbbells with your palms facing away from you.
- Curl the weight all the way up to your chin.
- Squeeze your biceps at the top of the curl.
- Lower the weight with a controlled motion.
Steps
Section 1 of 3:
Spider Curls Form & Technique
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Adjust an incline bench to a 45° angle. The angle of the bench is important in a spider curl—you can drop the bench lower, if you want, but don’t raise it any higher than 45°. By leaning forward, you make it harder to use your back, shoulders, and abs to lift, so the effort is more isolated to your biceps. [1] X Research source
- Lowering the bench also makes it harder to “cheat” the move by using momentum to swing the weights upward.
- If you prefer, you can use the inclined side of a preacher bench instead of an incline bench.
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2Place a straight bar, EZ-bar, or dumbbells in front of the bench. Spider curls are versatile, so you can use whichever type of weight you’re most comfortable with. Place the weights on a stand or the floor just in front of the weight bench so you can easily grab them once you’re in place. [2] X Research source
- An EZ-bar may be a little easier on your wrists than a straight bar, while dumbbells will give you a little more control over your lift angle.
- When you’re doing spider curls, choose a weight that you can comfortably lift for 10–15 reps.
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3Lean forward so the top of the bench is around your armpits. If you’re using an incline bench, stand so you’re straddling the bench, then lean the front of your body against the bench. If you’re using a preacher bench, stand on the side without a bench and lean your chest against the slope. [3] X Research source In either case, rest your armpits against the top of the bench for stability.
- Keeping the top of your chest off of the bench will make it easier to breathe. It will also give you a better range of motion than if you were to slide further down the bench. [4] X Research source
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4Pick up the weight with your palms out. Let your arms hang straight down, then rotate them so your palms are facing away from you and your thumbs are out to the sides. This is known as a supinated grip. Grab your weight using this grip. [5] X Research source
- If you’re using a straight bar or EZ-bar, keep your hands about shoulder-width apart. [6] X Research source
- If you’re using dumbbells, it’s okay to start with a neutral grip (your palms facing each other), then rotate out to a supinated position as you curl. [7] X Research source
- If you’re on the shorter side, it may be easier to kneel with your knees on the bench.
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5Curl the weight straight up without moving your upper arms. Concentrate on flexing your biceps to pull the weight up as high as you can towards your chin. At the very top of the lift, pause and clench your biceps to really isolate and work that muscle. [8] X Research source
- Don’t “row” your elbows backward as you lift. Only your forearms should move—there should be minimal movement above the elbows. Rowing works more of your back and shoulders, and spider curls are designed to isolate your biceps. [9] X Research source
- As you’re lifting the weights, flex your feet and press down into the ground. This will help keep you steady so you don’t slip. [10] X Research source
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6Lower the weight slowly back down. Try not to let momentum pull the weight down—focus on keeping your movements smooth and controlled during the entire downward motion. At the end of the move, your arms should be hanging straight down again. [11] X Research source
- Lifting the weight and lowering it back down is 1 complete rep.
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7Do 3 sets of 10-15 reps. Breathe deeply as you continue lifting and lowering the weight, and remember to squeeze at the top of every lift. Do a full set of somewhere between 10 and 15 reps, pause for a few deep breaths, then continue until you’ve done 3 full sets. [12] X Research source
- Some lifters prefer to do more sets with fewer reps—so you might do 5 sets of 10 reps instead of 3 reps of 15.
- Use steady, controlled movements and an even tempo when you’re doing spider curls—spider curls aren’t meant to be explosive. It may help to count your reps out loud [13] X Research source
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References
- ↑ https://www.mensjournal.com/health-fitness/spider-curl
- ↑ https://www.mensjournal.com/health-fitness/spider-curl
- ↑ https://www.muscleandfitness.com/workouts/arm-exercises/anatomy-exercise-spider-curl/
- ↑ https://www.mensjournal.com/health-fitness/spider-curl
- ↑ https://www.mensjournal.com/health-fitness/spider-curl
- ↑ https://youtu.be/B1fVN5zOit4?t=66
- ↑ https://youtu.be/B1fVN5zOit4?t=145
- ↑ https://www.muscleandfitness.com/workouts/arm-exercises/anatomy-exercise-spider-curl/
- ↑ https://www.mensjournal.com/health-fitness/spider-curl
- ↑ https://www.mensjournal.com/health-fitness/spider-curl
- ↑ https://www.mensjournal.com/health-fitness/spider-curl
- ↑ https://www.mensjournal.com/health-fitness/spider-curl
- ↑ https://www.muscleandfitness.com/workouts/arm-exercises/anatomy-exercise-spider-curl/
- ↑ https://www.bodybuilding.com/content/how-to-build-a-bigger-biceps-peak.html
- ↑ https://www.mensjournal.com/health-fitness/spider-curl
- ↑ https://youtu.be/ciCUwNU-tN4?t=7
- ↑ https://www.mensjournal.com/health-fitness/spider-curl
- ↑ https://www.mensjournal.com/health-fitness/spider-curl
- ↑ https://youtu.be/JOPrrqZ6w7c?t=5
- ↑ https://www.muscleandfitness.com/workouts/arm-exercises/anatomy-exercise-spider-curl/
- ↑ https://www.mensjournal.com/health-fitness/spider-curl
- ↑ https://www.muscleandfitness.com/workouts/arm-exercises/anatomy-exercise-spider-curl/
- ↑ https://www.muscleandfitness.com/workouts/arm-exercises/anatomy-exercise-spider-curl/
- ↑ https://www.mensjournal.com/health-fitness/spider-curl
- ↑ https://youtu.be/uO_CNYidOw0?t=24
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