Spider Curl
A curl performed lying chest-down on an incline bench with the arms hanging straight down. Emphasises the biceps in the shortened, fully contracted position.
Primary muscles
- Biceps
Secondary muscles
- Brachialis
- Sets
- 3
- Reps
- 10–15
- Rest
- 45–75s
How to perform
Main muscles working (thicker lines)
Starting position
Lie chest-down on a bench set at about 45 degrees, chin over the top, dumbbells (or an EZ-bar) hanging straight down with an underhand grip.
Keep the upper arms vertical and still.
Curl the weights up as high as possible.
Squeeze hard at the top.
Lower slowly to full extension.
Breathing: Exhale as you curl, inhale as you lower.
Coaching tips
Arms hang straight down
Squeeze at the top
Chest stays on the pad
Common mistakes
Swinging the elbows forward
Lifting the chest off the bench
Partial reps
Safety notes
Use moderate weights and keep the neck relaxed over the top of the bench.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.