Spider Curl

How to do the Spider Curl

1. Start out by setting the bar on the part of the preacher bench that you would normally sit on. Make sure to align the barbell properly so that it is balanced and will not fall off.
2. Move to the front side of the preacher bench (the part where the arms usually lay) and position yourself to lay at a 45 degree slant with your torso and stomach pressed against the front side of the preacher bench.
3. Make sure that your feet (especially the toes) are well positioned on the floor and place your upper arms on top of the pad located on the inside part of the preacher bench.
4. Use your arms to grab the barbell with a supinated grip (palms facing up) at about shoulder width apart or slightly closer from each other.
5. Slowly begin to lift the barbell upwards and exhale. Hold the contracted position for a second as you squeeze the biceps.
6. Slowly begin to bring the barbell back to the starting position as your breathe in. .
7. Repeat for the recommended amount of repetitions.

Muscles worked

Role	Muscles
Primary	biceps
Equipment	ez curl bar
Difficulty	beginner
Type	isolation

No ez curl bar? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Alternate Hammer Curl Dumbbell Alternate Incline Dumbbell Curl Dumbbell Concentration Curls Dumbbell Cross Body Hammer Curl Dumbbell Dumbbell Alternate Bicep Curl Dumbbell Dumbbell Bicep Curl Dumbbell

Harder than the Spider Curl

High Cable Curls intermediate · Cable Machine Drag Curl intermediate · Barbell Zottman Preacher Curl intermediate · Dumbbell

Superset the Spider Curl with

Opposing triceps work — alternate sets without extra rest.

EZ-Bar Skullcrusher triceps Close-Grip EZ-Bar Press triceps Lying Close-Grip Barbell Triceps Press To Chin triceps Lying Triceps Press triceps

Common questions

What muscles does the Spider Curl work?

The Spider Curl primarily works the biceps. Alternate Hammer Curl, Alternate Incline Dumbbell Curl, and Barbell Curl train the same muscle, across 8 equipment types.

What equipment do you need for the Spider Curl?

An EZ Curl Bar. Without an EZ curl bar, Alternate Hammer Curl, Alternate Incline Dumbbell Curl, and Concentration Curls train the same muscle, and 1 of the catalogue's options for this muscle need no equipment.

Is the Spider Curl suitable for beginners?

Yes, the Spider Curl is rated beginner. High Cable Curls, Drag Curl, and Zottman Preacher Curl are the progressions from here.

Where should the Spider Curl go in a workout?

Late — the Spider Curl is isolation work, so it follows your compounds. Supersetting it with EZ-Bar Skullcrusher and Close-Grip EZ-Bar Press cuts session time without extra rest.

Similar exercises

Alternate Hammer Curl Dumbbell Alternate Incline Dumbbell Curl Dumbbell Barbell Curl Barbell Barbell Curls Lying Against An Incline Barbell Cable Hammer Curls - Rope Attachment Cable Machine Cable Preacher Curl Cable Machine