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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, exposing and fixing left-right imbalances
  • Loads predictably week to week, which makes progressive overload simple to track

Sources

Educational information only — not medical advice. Exercise technique, sets and reps are general guidance and may need adjusting for your experience, equipment and health history. Talk to a qualified clinician before starting or changing a training program if you have an injury or medical condition.

  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