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Biceps · Intermediate

Spider Curl

Chest-supported curl that limits swinging.

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Spider Curl demonstration

Exercise overview

Training details

BicepsForearms

Equipment

Dumbbell

Sets × reps

3 × 15

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Lie chest down on an incline bench with a dumbbell in each hand and your arms hanging vertically.
  2. 02Turn your palms forward, keep your shoulders still, and begin with your elbows almost straight.
  3. 03Curl both dumbbells toward your shoulders while your upper arms remain vertical.
  4. 04Squeeze your biceps without lifting your chest or moving your elbows forward.
  5. 05Lower both dumbbells slowly to the full hanging position.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationBarbell Biceps CurlRelated variationEZ Barbell Spider CurlRelated variationCable Biceps CurlRelated variationDumbbell Seated CurlRelated variationHammer CurlRelated variationPreacher Curl

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBand Curl to PressComparable substituteChin-UpComparable substituteReverse Grip Lat PulldownComparable substituteSeated Cable RowComparable substituteStanding Biceps CurlComparable substituteCable Standing One Arm Hammer Curl with Rope Attachment

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