What Is This Exercise?
🕷️ Spider Curl – this is Bicep Curl a variation intended for arm muscles. The exercise is classified as Training Methods category. Suitable for advanced level athletes.
Primary Goal: Constant biceps tension, peak.
Muscle Group
arm
Level
Advanced
Compound Exercise
Bicep Curl
Goal
Constant biceps tension, peak
📋 Step-by-Step
- 1. Lie with your chest on the incline side of the preacher bench. \n
- 2. Arms hang freely down with dumbbells or an EZ bar. \n
- 3. Curl the weight toward your shoulders. \n
- 4. At the top – peak contraction. \n
- 5. Lower slowly. Gravity ensures constant tension. \n
⚠️ Most Common Mistakes
- Too heavy weight. \n
- Partial range of motion. \n
- Swinging. \n
💪 Muscle Activation Table
| Muscle | Activation | Note |
|---|---|---|
| Biceps | ★★★★★ | Constant tension |
| Brachialis | ★★★★ | Secondary |
🔄 How Does It Differ From the Basic Version?
Spider curl is unique in that the direction of gravity ensures constant tension on the biceps throughout the movement – even at the top. In other curls, tension decreases at the top.
🔢 Sets and Reps
Spider curl is performed at a front angle, so the biceps works under constant tension:
- For muscle growth: 3–4 sets × 8–12 reps.
- For tension and control: 3 sets × 10–15 reps at a slow tempo.
- For Beginners: light weight, 12–15 reps to learn the movement.
🛡️ Safety
- Elbows firmly on the support and do not slip.
- Do not swing your body — only the forearms move.
- Full range of motion, but do not injure your wrist at the top.
- Use a bench with a comfortable angle, so that the shoulders are not overstretched.
🙋 Frequently Asked Questions
Why Should You Do Spider Curls? The front angle eliminates body swing and maintains constant tension in the biceps.
Is This the Best Biceps Exercise? No single exercise is “the best” — it is one of many options for variety.
What Bench Angle? Usually 30–45 degrees; it is important that the arms hang down.