Spider Curl

GymDaze demonstration

Watch Spider Curl

Technique

How to perform Spider Curl

1. Set an adjustable bench to a moderate incline and lie chest-down with your shoulders clear of the upper edge and your feet planted.
2. Take a palms-up grip on the bar and let your upper arms hang beneath your shoulders.
3. Curl the bar toward your shoulders by bending the elbows, keeping the torso supported and the upper arms steady.
4. Stop the curl before you need to lift your elbows or roll your shoulders forward.
5. Lower under control until your arms hang extended again, keeping the wrists aligned with the forearms.
6. Repeat without swinging the bar or lifting your chest from the bench.

Programming relevance

Muscles involved

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