Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredBarbell
  • MechanicsIsolation
  • Force TypePull
  • Experience LevelBeginner
  • Secondary Muscles
Target Muscle Group


Biceps Muscle Anatomy Diagram

Spider Curl Instructions

  1. To set up for the spider curl you need to either turn the arm padding around 180 degrees or position yourself at the front of the bench facing the seat.
  2. Grab a barbell and hold it with an underhand grip around shoulder width apart.
  3. Position yourself with your stomach on the padding and arms hanging off the high side.
  4. Keep your eyes facing forward and slowly curl the weight up as far as possible.
  5. Squeeze the biceps, pause, and then slowly lower the weight back to the bottom.
  6. Repeat for desired reps.

Spider Curl Tips

  • Do not allow the weight to hang at the bottom, always keeping the tension on your biceps throughout sets.
  • Use a slow and controlled motion throughout the set.
  • An EZ Bar or a pair of dumbbells can be used for this exercise.
richard fleming
Posted on: Tue, 09/30/2014 - 10:10

my gym doesn't have a preacher bench. Is there an alternative i can use?

Posted on: Wed, 05/07/2014 - 13:29

The difference between preacher and spider curls is that when u do a preacher curl it hits more of the inside of the bicep but a spider curl hits more of the outside of the bicep giving it the larger more solid look from a side view

Posted on: Fri, 09/27/2013 - 00:53

been doin this routine since long time ago. but didnt know the name. and never see everyone does it at the gym. hmm.. my biceps are 18. i'm 5.5. asian.

really build those size

Posted on: Tue, 05/07/2013 - 17:53

yeah, that's what id like to know.

Posted on: Sun, 04/28/2013 - 20:24

What are the beneficial differences between Spider Curls and regular Preacher Curls?

mohammed azeem
Posted on: Tue, 01/01/2013 - 10:22

this is awesome routine ,i have done it and really pumps it up..