Exercise
Spider Curl: How to Do It, Muscles Worked
The Spider Curl is a beginner-level strength exercise that primarily works the biceps. It uses e-z curl bar, and is performed in 7 steps, following the form cues, common mistakes and sets/reps guidance below.
What muscles does the Spider Curl work?
The Spider Curl primarily targets the biceps, with no listed secondary muscles in the dataset. It's classified as a beginner-level strength movement using e-z curl bar.
What are the most common Spider Curl mistakes?
- Swinging the weight with body momentum instead of moving it under muscular control.
- Using a heavier weight than can be controlled through a full range of motion.
- Letting the elbow drift instead of keeping it in a fixed position through the set.
- Cutting the rep short at the top or bottom instead of using the full stretch and contraction.
How should I program the Spider Curl — sets, reps and frequency?
As a single-joint isolation exercise, it responds well to a higher 10-15 reps for 2-4 sets, usually taken close to muscular failure. It tolerates higher frequency than a heavy compound lift — twice a week for the same muscle group is common. Add small amounts of weight or an extra rep once every working set can be completed with good form — the same progressive overload principle behind every strength exercise in the library.
What are good Spider Curl variations and alternatives?
- EZ-Bar Curl — e-z curl bar, beginner level, biceps
- Barbell Curl — barbell, beginner level, biceps
- Cable Hammer Curls - Rope Attachment — cable, beginner level, biceps
- Concentration Curls — dumbbell, beginner level, biceps
| Attribute | Value |
|---|---|
| Level | Beginner |
| Equipment | E-Z Curl Bar |
| Category | Strength |
| Primary muscles | Biceps |
| Secondary muscles | — |
How to do the Spider Curl, step by step:
- Step 1. Start out by setting the bar on the part of the preacher bench that you would normally sit on. Make sure to align the barbell properly so that it is balanced and will not fall off.
- Step 2. Move to the front side of the preacher bench (the part where the arms usually lay) and position yourself to lay at a 45 degree slant with your torso and stomach pressed against the front side of the preacher bench.
- Step 3. Make sure that your feet (especially the toes) are well positioned on the floor and place your upper arms on top of the pad located on the inside part of the preacher bench.
- Step 4. Use your arms to grab the barbell with a supinated grip (palms facing up) at about shoulder width apart or slightly closer from each other.
- Step 5. Slowly begin to lift the barbell upwards and exhale. Hold the contracted position for a second as you squeeze the biceps.
- Step 6. Slowly begin to bring the barbell back to the starting position as your breathe in. .
- Step 7. Repeat for the recommended amount of repetitions.
Key takeaways
- The Spider Curl is a beginner-level strength exercise using e-z curl bar.
- Primary muscles worked: Biceps.
- A typical working range is 10-15 reps for 2-4 sets, usually taken close to muscular failure.
- The most common technical fault is swinging the weight with body momentum instead of moving it under muscular control.
Log the Spider Curl in your next workout
Try IRONSLOG freeFrequently asked questions
Is the Spider Curl suitable for beginners?
Yes — the dataset lists the Spider Curl as a beginner-level movement, though anyone new to training should still start with light weight (or no added weight) to learn the pattern first.
What equipment do I need for the Spider Curl?
A e-z curl bar. No other equipment is required for the standard version of this movement.
What's the difference between the primary and secondary muscles listed?
Primary muscles (Biceps) do most of the work and are usually the limiting factor in the set. Secondary muscles assist or stabilize but aren't the main driver of the movement.