biceps intermediateAI Tracked

Spider Curl

Curl draped over the vertical side of an incline bench. Eliminates all momentum for strict bicep isolation. Effectively targets the biceps. Builds functional strength and muscle. Can be progressively overloaded for continued gains.

How to Do Spider Curl: Step by Step

  1. Maintain proper form throughout the Spider Curl
  2. Control the movement — don't use momentum
  3. Breathe steadily
  4. Keep core engaged

Common Mistakes to Avoid

  • Using too much weight and sacrificing form
  • Rushing through reps without control
  • Not using full range of motion

Spider Curl Tips

  • Start with lighter weight to master the form
  • Focus on mind-muscle connection with the {pm}
  • Control both the lifting and lowering phases

Muscles Worked

biceps
Equipment dumbbells, bench
Tracking Count reps

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