Spider Curl

Technique

How to perform Spider Curl

1. Adjust an incline bench to roughly 45 degrees and lie face‑down with your torso supported, chest near the top edge and feet anchored on the floor.
2. Grasp a weighted bar with a supinated (palms‑up) grip, arms hanging straight down.
3. Retract your shoulder blades lightly and brace your core so your upper arms stay perpendicular to the floor.
4. This is your starting position.
5. Exhale as you curl the weight upward, keeping your elbows fixed under your shoulders and squeezing your biceps until your forearms are just past horizontal.
6. Pause briefly at the peak contraction without letting your shoulders roll forward or your wrists bend.
7. Inhale as you lower the weight under control, fully extending your elbows until your arms hang straight again, maintaining tension throughout.
8. Repeat for the prescribed repetitions.

GymDaze demonstration

Watch Spider Curl

Programming relevance

Muscles involved

Primary targets: Biceps Brachii Short Head, Biceps Brachii Long Head.