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Biceps

Spider Curl

The Spider Curl is a strength exercise with dumbbells for your biceps. Share of the load in the Zulta muscle model: biceps (short head) 37%, biceps (long head) 24% and brachialis 22%.

Also known as: incline bench curl, prone curl

Level: BeginnerEquipment: DumbbellSingle-joint (isolation)
Spider Curl demonstration

How to do it

  1. Set an adjustable bench to about 45 degrees and take a dumbbell in each hand.
  2. Lie face down with the chest high on the pad so the arms hang in front of the bench.
  3. Let the arms hang vertically, palms facing forward.
  4. Curl both dumbbells up toward the forehead without moving the upper arms.
  5. Squeeze hard at the top, then lower slowly to straight arms.

Tips

  • Position the chest so the upper arms hang straight down, not angled back.
  • Hold the top for a moment, the biceps are fully shortened there.

Common mistakes

  • Swinging the dumbbells up with momentum from the bottom.
  • Letting the elbows drift back toward the bench.

Muscles worked by the Spider Curl

  • Biceps (short head) Primary37%
  • Biceps (long head) Primary24%
  • Brachialis Secondary22%
  • Brachioradialis Minor6%
  • Forearm flexors Minor6%
  • Front delts Stabilizer3%
  • Upper abs Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

With the arm in front of the body the short head is favoured and the swing is gone. Elbow flexion with a supinated grip: both biceps heads lead, brachialis assists, the forearm muscles hold the wrist.

Spider Curl alternatives

Same equipment

Different equipment

Make it harder

Similar exercises

Frequently asked questions

What muscles does the Spider Curl work?

Mainly the biceps (short head) and biceps (long head). The brachialis assist.

Is the Spider Curl good for beginners?

Yes. The Spider Curl is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the Spider Curl?

For example the Cable Preacher Curl, EZ Bar Preacher Curl and EZ Bar Spider Curl. They train mostly the same muscles, some with different equipment.

How do you make the Spider Curl harder?

Add weight or reps, or move on to the EZ Bar Spider Curl and Prone Incline Curl.

Sources

  • Oliveira et al. 2009, J Sports Sci Med 8(1):24-29 (shoulder position and biceps activity)

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