Zirv Fitness
Strength exercise

Spider Curl

How to do it

  1. Lean your chest and stomach against the vertical side of a steeply set incline bench, letting your arms hang straight down in front of you.
  2. Grip a pair of dumbbells or an EZ-bar with your arms fully extended and your upper arms pinned against the pad.
  3. Curl the weight upward while keeping your upper arms fixed against the bench throughout the movement.
  4. Squeeze your biceps hard at the top, holding briefly before lowering.
  5. Lower the weight under a slow, controlled tempo back to full extension, exhaling up and inhaling down.
  6. Keep your shoulders from rounding forward off the pad, isolating the curl to your elbows only.

Muscles worked

BicepsMuscles located in the upper arm, primarily responsible for flexing the elbow. All Biceps exercises

Related Biceps exercises

1 Arm Half Kneeling Lat Pulldown21s Bicep CurlsAlternating Dumbbell CurlAlternating Hammer CurlAssisted Pull-up MachineBand Bicep Curl
Type
Strength
Equipment
Dumbbells, Incline Bench
Primary muscles
Biceps
Measured in
Reps and weight