- EquipmentDumbbell
- PatternIsolation
- Reps8 to 15 reps
- Joint loadNone flagged
Lie face down on an incline bench with your chest on the pad and arms hanging straight down, a dumbbell in each hand.
First cueKeep the upper arms vertical.
How to do the Spider Curl
Set up. Lie face down on an incline bench with your chest on the pad and arms hanging straight down, a dumbbell in each hand.
- Curl the dumbbells up toward your shoulders.
- Squeeze at the top.
- Lower under control to straight arms.
Form cues
- Keep the upper arms vertical.
- Keep your chest on the pad.
- Pause at the top.
Common mistakes
- Swinging the elbows forward.
- Lifting the chest off the pad.
Muscles worked
Main target: Biceps. The biceps runs down the front of the upper arm. It bends the elbow and turns the palm up, and it helps in every pull.
On the way: Forearms.
Its other side: Triceps, in the arms pattern.
What to pair it with
Movements that round out a workout with the Spider Curl, from the same catalog the StatBlockFit app logs.
- Dumbbell Overhead Extension Superset partner: it trains the other side of the arms pattern, so the two can alternate.
- Single-Arm Dumbbell Row Same pull session: it trains the upper back.
- Pull-Up Same pull session: it trains the lats.
A complete workout around it
4 movements, the Spider Curl first, at the catalog's rep ranges. Load it into the workout builder to change the sets, reps and weights, then bookmark it or download it.
- Spider Curl 3 × 8 to 15 reps
- Dumbbell Overhead Extension 3 × 8 to 15 reps
- Single-Arm Dumbbell Row 3 × 6 to 15 reps
- Pull-Up 3 × 3 to 15 reps
Alternatives and swaps
The same main muscle with other equipment: a swap never changes the muscle a workout trains.
Gym or cable swap
Preacher Curl
Machine
A swap describes the movement, not your body: if a joint hurts, ask a professional before you train it.
Working weight and 1RM calculator
Enter a set you did: the weight, the reps and how many more reps you had left in you. The estimate is the formula the StatBlockFit app uses for its records, weight × (1 + (reps + reps in reserve) ÷ 30); above 12 reps it is rough.
Training zones
| Zone | Share of 1RM | Usual reps |
|---|---|---|
| Strength | 85 to 90 % | 3 to 6 |
| Muscle growth | 70 to 80 % | 6 to 12 |
| Endurance | 60 to 65 % | 15 to 20 |
A warm-up before the working sets: 50 % for 5, 70 % for 3 and 85 % for 1, each rounded down to a plate.
Common starting points, not a prescription: the right weight is the one you can lift with good form for the reps you planned.
Variations and preparation
A variation of: Preacher Curl.
Other variations of the Preacher Curl: Machine Biceps Curl.
Do before it: Wrist Mobilisation (same movement, lighter).
Track it in StatBlockFit
In the StatBlockFit app the Spider Curl is logged set by set: the app suggests your next weight after each session, times your rests, keeps your records and shows the 72-hour recovery of every muscle on its training map. The training guide explains how.
Questions
How do you do the Spider Curl?
Set up: Lie face down on an incline bench with your chest on the pad and arms hanging straight down, a dumbbell in each hand. Steps: 1. Curl the dumbbells up toward your shoulders. 2. Squeeze at the top. 3. Lower under control to straight arms. Form cues: Keep the upper arms vertical. Keep your chest on the pad. Pause at the top. Common mistakes: Swinging the elbows forward. Lifting the chest off the pad.
What muscles does the Spider Curl work?
It trains the biceps as its main target and works the forearms on the way.
What can I do instead of the Spider Curl?
In a gym: Preacher Curl. Each trains the same main muscle.
What should I pair the Spider Curl with?
Good partners in the same workout are Dumbbell Overhead Extension, Single-Arm Dumbbell Row and Pull-Up.
How heavy should the Spider Curl be?
Pick a weight you can lift for the planned reps with one or two left in reserve. As a common starting point, sets of 3 to 6 reps use about 85 to 90 percent of your one-rep max and sets of 6 to 12 reps about 70 to 80 percent; the calculator on this page does the arithmetic.