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

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.

Hyperextension

Hyperextension in a 45-degree angled bench is an excellent exercise for the lower back, your erector spine. You will also train your buttocks and hamstrings. The exercise is easy to perform and suitable for you who are relatively new to the gym and experienced back lifting practitioners because it provides a pump in the lower back.