Spider Curl

Training Details

  • Primary Muscle
    Biceps
  • Equipment
    Barbell
  • Level
    Easy

Why should you do spider curls?

Spider curls are a good isolation exercise for the biceps because the oblique bench disconnects your shoulders from the movement, thus the biceps are the only muscle that will be able to work up the bar.

Guide for Spider Curls

  • Your arms should hang outstretched straight down, vertically against the floor before you start curling
  • The backrests on the bench should end approximately at your chest muscles
  • Your elbows should be fixed throughout the movement
  • Load up on the eccentric and really control on the way down for every single rep.
  • Stay in the top position for 1-2 seconds to squeeze your biceps
  • You can perform the exercise with both barbells and dumbbells

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Related Exercises

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Seated Leg Curl

Ring Row

Ring rowing, or rowing in rings, is a perfect exercise for strengthening the shoulders and back. The exercise is similar to Inverted Row but it is performed using rings instead of a bar. This gives you greater flexibility in your grip. You can run with a prone, overhand grip, just like Inverted row with a bar, but you can easily turn the palms of your hands towards each other, so-called neutral grip. When you do this, the elbows will be able to be pulled closer to the body and your lats for a greater load than the upper muscles of the back. A neutral grip is also more gentle to your shoulders.

Power Snatch

The Power Snatch involves lifting as much weight as quickly as possible from the ground up over your head. It is an advanced and challenging exercise to set the technique correctly before you start running with a lot of weight. Preferably talk to an instructor or experienced lifter before starting doing it yourself. Unlike the usual snatch, you should not go down entirely in a squat when you catch the bar. This makes the exercise a little easier to perform, but you will not lift as much weight as snatch.