Spider Curl
A beginner strength exercise for the biceps, done with a ez curl bar.
- Main muscles
- Biceps
- Equipment
- EZ curl bar
- Level
- Beginner
- Type
- Isolation
- Movement
- Pull
How to do the Spider Curl
- 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.
- 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.
- 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.
- 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.
- Slowly begin to lift the barbell upwards and exhale. Hold the contracted position for a second as you squeeze the biceps.
- Slowly begin to bring the barbell back to the starting position as your breathe in. .
- Repeat for the recommended amount of repetitions.
Sets and reps
| Muscle | 3–4 sets of 10–15 reps, rest 60–90 seconds |
|---|---|
| Pump or finisher | 2–3 sets of 15–20 reps, rest 45–60 seconds |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Spider Curl
Close-Grip EZ-Bar Curl with BandEZ curl bar · Beginner
EZ-Bar CurlEZ curl bar · Beginner
Reverse Barbell Preacher CurlsEZ curl bar · Intermediate
Alternate Hammer CurlDumbbell · Beginner
Alternate Incline Dumbbell CurlDumbbell · Beginner
Barbell CurlBarbell · Beginner
Barbell Curls Lying Against An InclineBarbell · Beginner
Cable Hammer Curls - Rope AttachmentCable · Beginner
Questions
What muscles does the Spider Curl work?
Mainly the biceps.
Is the Spider Curl good for beginners?
Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.
What can I do instead of the Spider Curl?
Good alternatives that train the biceps: Close-Grip EZ-Bar Curl with Band, EZ-Bar Curl, Reverse Barbell Preacher Curls or Alternate Hammer Curl.
How many sets and reps of the Spider Curl should I do?
Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.
Exercise steps and photos: free-exercise-db (public domain).