Spider Curl
Spider Curl is a strength - elbow flexion with forward support exercise involving Biceps brachii, Brachialis. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Biceps brachii, Brachialis
- Secondary muscles
- Brachioradialis, Forearm flexors, Anterior deltoid (stabilization)
- Exercise type
- Strength - elbow flexion with forward support
Exercise technique
- Setup
Place the EZ bar on a stable support on the seat side of the preacher bench.
- Position
From the opposite side of the bench, rest your chest and abdomen against the pad angled at approximately 45 degrees.
- Feet
Plant your feet in a wide, stable stance.
- Arms
Support your upper arms on the inner pad.
- Grip
Take an underhand grip on the EZ bar at shoulder width or comfortably slightly narrower.
- Curl
Keep your upper arms still as you lift the bar and briefly squeeze.
- Lower
Slowly extend your elbows to lower the bar under control.
Key technique points
- Maintain chest contact.
- Position the bar securely at the start so it cannot fall.
- Keep your wrists aligned with the EZ bar angles.
- Do not lift your elbows off the pad.
- Do not forcefully lock the joints at the bottom.
- Exhale as you lift.
Common mistakes
Placing the bar unstably
Do not let the load fall as you enter the inclined position.
Lifting the torso
Do not disrupt spider curl support by swinging through your lower back.
Driving the elbows forward
Do not turn the curl into a shoulder raise.
Curling the wrists
Do not extend the top position by bending your hands.
Jerking from the bottom
Do not produce a sudden pull from the extended-elbow position.
Extending quickly
Do not stop braking with your biceps during lowering.
Frequently asked questions
Spider Curl: why is “Placing the bar unstably” a mistake?
Do not let the load fall as you enter the inclined position.
Spider Curl: why is “Lifting the torso” a mistake?
Do not disrupt spider curl support by swinging through your lower back.
Spider Curl: why is “Driving the elbows forward” a mistake?
Do not turn the curl into a shoulder raise.
Spider Curl: why is “Curling the wrists” a mistake?
Do not extend the top position by bending your hands.
Spider Curl: why is “Jerking from the bottom” a mistake?
Do not produce a sudden pull from the extended-elbow position.
Spider Curl: why is “Extending quickly” a mistake?
Do not stop braking with your biceps during lowering.
What should I focus on when doing Spider Curl?
Maintain chest contact. Position the bar securely at the start so it cannot fall. Keep your wrists aligned with the EZ bar angles. Do not lift your elbows off the pad. Do not forcefully lock the joints at the bottom. Exhale as you lift.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.