Skip to content
Skip to content
Cerebral Physique logoCerebral PhysiqueMind Over Muscle
All biceps exercisesBiceps · Gym

Spider Curl

Curl with arms hanging forward. Puts the biceps in a shortened position for a peak squeeze.

IntermediateDumbbells + incline bench3 × 10–12
Spider Curl demonstration thumbnail — Spider Curl | Proper Form Tutorial for Maximum Biceps Activation
Biceps (short head)Dumbbells + incline bench

Spider Curl

Demo · FIT.nl

Verified Spider Curl demonstration by FIT.nl. Click to play.

How to do the Spider Curl

  1. 1Chest supported on bench
  2. 2Arms hang straight down
  3. 3Curl to shoulders

Benefits of the Spider Curl

  • Builds strength and size in the biceps (short head) through a full, controlled range of motion
  • Trains each side independently, which can help identify and address side-to-side strength differences
  • Loads predictably week to week, which makes progressive overload simple to track

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services