Spider Curl
Chest-down on an incline removes every ounce of momentum.
Setup
- Lie face down on an incline bench, arms hanging straight toward the floor.
- Chest on the pad, dumbbells in hand.
How To Do It
- Curl the bells up toward the shoulders.
- The arms hang vertical, so there is no way to swing — that is the point.
- Lower to a fully straight arm.
Breathing
Exhale on the curl.
Common Mistakes
- Lifting the chest off the pad.
- Letting the elbows drift back to shorten the range.
Programming It
Three sets of 10-15.
Why This Exercise Works
Lying face down on an incline puts the arm hanging straight below the shoulder, which loads the short head of the biceps in its shortened position at the top. It is the mirror image of an incline curl, and the two together cover the whole muscle.
Where You Should Feel It
The biceps in the shortened top position, with the arm hanging straight down. It is the mirror image of an incline curl, and the two together cover the whole muscle.
Where It Fits in a Program
Chest-down on an incline removes every ounce of momentum. Slot it after the heavy work — it adds volume without stealing from anything.
Progressing and Regressing It
To progress the spider curl: add a small increment, or squeeze the top for two seconds. To regress it: reduce the load until the shoulders stay on the bench.
Who It's For
Anyone who wants a complete biceps programme. Pair it with incline curls rather than choosing between them.
Equipment and Substitutions
What you need for this one: an incline bench and dumbbells. Any hand-held load will do — kettlebell, plate, or a filled bag. The related list below covers the machine versions.
Related Exercises
- Scott Curl — Biceps
- Concentration Curl — Biceps
- Incline Dumbbell Curl — Biceps
- Preacher Curl — Biceps
- Incline Hammer Curl — Biceps, Brachialis
- Drag Curl — Biceps
- Band Curl — Biceps
- Barbell Curl — Biceps
Common Questions
What muscles does the spider curl work?
The spider curl primarily trains the biceps.
How many sets and reps should I do?
Three sets of 10-15.
What are the most common spider curl mistakes?
Most often: lifting the chest off the pad; letting the elbows drift back to shorten the range.
Do I need an incline bench and dumbbells to do this?
This version uses an incline bench and dumbbells, and it trains the biceps. Kettlebells substitute directly here. So does a cable, if you would rather have constant tension than a free weight.
Is this safe if I have an existing injury?
Elbows and wrists take the brunt of the spider curl, and both are slow to settle once irritated. If the ache lingers into the next day, reduce the load or change the grip angle before you train it again. Not medical advice.