Spider Curls | Gymacetamol

Muscles Worked

Primary

Biceps

Quick Cues

1

Chest against the bench

2

Let arms hang freely

3

Squeeze at the top

4

No swinging

Equipment Needed

EZ-BarSpider Curl Bench

Set an incline bench to about 45 degrees.
Lie face down on the bench with your chest against the pad and arms hanging straight down.
Hold a barbell, EZ bar, or dumbbells with an underhand grip.
Curl the weight up toward your shoulders, keeping your upper arms perpendicular to the floor.
Squeeze your biceps hard at the top.
Lower the weight slowly until your arms are fully extended.
Repeat for the desired number of repetitions.

Common Mistakes

Letting the upper arms move during the curl

Not pressing the chest into the bench

Shortening the range of motion

Pro Tips

Lean against an incline bench face-down to isolate the biceps

Your arms should hang straight down perpendicular to the floor

This eliminates all momentum and cheating

Your Progress

Variations

Preacher Curls

Concentration Curls

Incline Dumbbell Curls