Strength · Recomp guide

Spider Curl

The spider curl is a beginner strength exercise for your biceps, using e-z curl bar.

Main muscles
Biceps
Equipment
E-z curl bar
Level
Beginner
Spider Curl, starting position
Start
Spider Curl, end position
Finish

Setup

Lie chest-down on an incline bench with your arms hanging straight towards the floor, holding an EZ-bar or dumbbells.

How to do it

  1. Keep your upper arms vertical.
  2. Curl the weight up as high as you can.
  3. Squeeze at the top.
  4. Lower slowly to straight arms.

Coaching cues

  • Upper arms stay still.
  • Hard squeeze at the top.

Common mistakes

  • Swinging your elbows forward.
  • Lifting your chest off the bench.

Alternatives to the spider curl

Band curl Resistance bands Cable curl Cable stack Dumbbell curl Dumbbells EZ-bar curl Ez bar Barbell Curl Barbell Cable Hammer Curls - Rope Attachment Cable