ARMS · ISOLATION
Spider Curl
A supported curl performed chest-down on an incline bench to reduce torso momentum.
Primary musclesBiceps
Secondary musclesForearms
EquipmentDumbbells or EZ-bar, Incline bench
DifficultyIntermediate · Elbow Flexion
How to perform
- Lie chest-down on an incline bench with the arms hanging.
- Curl the weights while keeping the upper arms controlled.
- Lower through the available range.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the biceps as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
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