WhatWorksWhat.
Biceps

Spider Curl

Hard peak contraction at the top, no help from the shoulders or back.

Complexity · Lowhypertrophybeginner+BenchDumbbells
  • Biceps
  • Biceps - Inner biceps
  • Forearms
  • Outer biceps
  • Inner biceps
  • Underneath biceps
  • Forearm peak

PrimarySecondary

What it hits

Parts of the target muscle.

  • Outer biceps

    Not hit

    Long head - recruited more with elbows behind the body.

  • Inner biceps

    Hit

    Short head - recruited more with elbows in front of the body.

  • Underneath biceps

    Not hit

    Brachialis - pushes the bicep up. Loves neutral grip.

  • Forearm peak

    Not hit

    Brachioradialis - recruited with pronated or hammer grip.

The movement

Get it right, not roughly right.

Optimal form

3:08· ScottHermanFitness

HOW TO: Spider Curl (HUGE BICEPS BUILDER!) || PERFECT FORM

Full extension

Top contraction

Chest down on an incline bench set to ~45°. Arms hanging straight down off the front. Curl without the elbows traveling - only the forearm rotates up.

Common mistakes

  • Letting the elbows drift back as you curl - eats the peak tension.
  • Stopping short of full extension at the bottom.

Where you should feel it

Hard peak contraction at the top, no help from the shoulders or back.

Injury risk · 2/10

Progression

Step back, or step up.

Same movement family, different rung. Harder versions sit above, easier versions below — tap a rung to land there.

  1. You're hereSpider Curl
  2. Step back toPreacher curlSame short-head bias, less aggressive angle on the elbow.

Variations

Same movement, moved emphasis.

Ranked by how directly each variation still trains biceps. 80%+ means the target barely changes. Below 60%, the emphasis has meaningfully shifted — useful for variety, but less precise for the specific part. The label calls it at a glance.

  • EZ-bar spider curl

    Two hands on an EZ-bar.

    100% on target

    On target

    Same target, minor adjustment.

  • Cable spider curl

    Low cable, chest on bench.

    95% on target

    On target

    Same target, minor adjustment.

Compare with another exercise

Cool-down

Worked it. Walk it back down.

A couple of minutes here pays back in soreness avoided tomorrow. Browse the full library.

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    Arm extended in front, palm up. Use the other hand to pull the fingers down and back toward the body. Elbow stays locked. 30s per side.

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  • Wrist Extensor Stretch

    Arm extended, palm DOWN. Pull the back of the hand down and toward the body. 30s per side. Cheap fix for cranky elbows after pulling days.

    Forearms

  • Biceps Doorway Stretch

    Stand in a doorway. Place a palm flat on the door frame at shoulder height, fingers up, thumb pointing away. Rotate the chest away from the wall to feel a stretch down the front of the upper arm. 30s per side.

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