Spider Curl: how to do it right
In short: The spider curl isolates the biceps with a tension peak in the shortened position, chest resting on an incline bench.
How to do it, step by step
- 1Wedge your chest on an incline bench, arms hanging vertically toward the floor, dumbbells facing each other or an EZ bar.
- 2Curl the weights up by bending the elbows, without swinging, to the maximum contraction of the biceps.
- 3Squeeze the biceps hard for 1 second in the top position, where tension is maximal.
- 4Control the return over 2 to 3 seconds to full extension, without letting go.
- 5Keep the elbows still, only the forearm moves.
The mistake to avoid
Don't swing the dumbbells, keep your arms vertical and strict.
Other common mistakes
- You swing the torso or lift your chest: stay pressed to the bench to keep the isolation.
- You rush the top of the movement: that's exactly where tension reigns, squeeze for 1 second.
- You don't lower all the way: go for the extension to work the full range.
- Load too heavy that breaks the tempo: go lighter to control the return.
Muscles worked
- Main:
- Biceps
Biceps brachii, especially the short head, the prime mover of elbow flexion. The brachialis assists underneath. The arms-forward position slackens the long head and focuses the effort on the full contraction of the biceps.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
Frequently asked questions
How do I do this exercise?
Wedge your chest on an incline bench, arms hanging truly vertical toward the floor, dumbbells facing each other or an EZ bar. Curl up by bending the elbows without swinging, to the max biceps contraction, squeeze for 1 second at the top then control the return. Only the forearm moves, the elbows stay fixed.
How far down should I go?
Go for full extension at the bottom, then curl up to max contraction at the top. On this exercise tension reigns in the shortened position, so at the end of the flexion. Never rush the top: that's where you must hold the 1-second squeeze, not at the start which is easy.
I don't feel anything, is that normal?
You should feel the work in your biceps, especially at the top. The magic is in the peak: look for the squeeze, contract as if you wanted to touch your shoulder with your forearm. Go lighter and play on the mind-muscle connection. At the end of a set, try a few seconds of static hold at the top to exhaust the short head.
How fast do I do the movement?
Curl up firmly but under control, squeeze for 1 second at the top, then brake the return over 2 to 3 seconds to full extension. It's the hold at the top and the braking that do the work here, not speed.
How do I breathe?
Inhale in the low position, exhale as you curl toward the contraction. Keep your trunk braced and abs tight against the bench so you don't arch, breathing must not loosen this hold.