Spider Curl
The spider curl is an isolation exercise that primarily trains the short head of the biceps, with the brachialis assisting. Equipment: dumbbells, barbell and bench. Suited to beginner lifters.
- Primary muscles
- Short Head Of The Biceps
- Secondary muscles
- brachialis
- Muscle group
- arms
- Equipment
- dumbbells, barbell and bench
- Movement pattern
- Isolation
- Difficulty
- Beginner
- Also searched as
- spider curls, dumbbell spider curl, prone incline curl
Complete spider curl guides
- Proper formSpider Curl: Proper Form, Step by StepA clear, evidence-aware guide to spider curl form: setup, execution cues, breathing, tempo, programming ranges, common mistakes with fixes, safety notes, and limits of apps and AI.
- Muscles workedSpider Curl: Muscles Worked and Practical AlternativesClear, evidence-aware guide to which muscles the spider curl trains, where it fits in a program, and 3–4 practical alternatives with when to choose each.
- Sets and repsHow Many Sets and Reps for the Spider Curl? Evidence-Based Ranges and ProgressionClear, evidence-consensus set/rep/frequency ranges for spider curls by goal (strength, hypertrophy, endurance), week-to-week progression, and when to add weight versus reps.
- Common mistakesThe Most Common Spider Curl Mistakes (and How to Fix Them)Identify the top spider curl technique errors, why they happen, what they cost (strength and injury risk), and one concrete fix per mistake to get safer, cleaner biceps work.
- At-home alternativesSpider Curl Alternatives at Home (Minimal Equipment)Four to five practical at-home substitutes for the spider curl using dumbbells, bands, or bodyweight, with trade-offs, programming tips, and when to return to the gym.
Related exercises
Train the same muscles or the same movement pattern.
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