Spider Curl
A biceps curl done lying face down against the front of a preacher bench, which removes any chance to swing the weight. It suits beginners wanting strict, isolated curl form.
How to do the spider curl
- Set a barbell on the seat portion of a preacher bench, checking that it is balanced and secure.
- Move to the front of the bench and lie face down at an angle with your torso pressed against the pad.
- Plant your feet on the floor and rest your upper arms on the pad as your starting position.
- Grip the barbell with palms facing up, hands at about shoulder width apart.
- Curl the bar upward, squeezing your biceps hard at the top of the movement.
- Lower the bar back down slowly to the starting position and repeat.
Original library instructions (7 steps)
- Start out by setting the bar on the part of the preacher bench that you would normally sit on. Make sure to align the barbell properly so that it is balanced and will not fall off.
- Move to the front side of the preacher bench (the part where the arms usually lay) and position yourself to lay at a 45 degree slant with your torso and stomach pressed against the front side of the preacher bench.
- Make sure that your feet (especially the toes) are well positioned on the floor and place your upper arms on top of the pad located on the inside part of the preacher bench.
- Use your arms to grab the barbell with a supinated grip (palms facing up) at about shoulder width apart or slightly closer from each other.
- Slowly begin to lift the barbell upwards and exhale. Hold the contracted position for a second as you squeeze the biceps.
- Slowly begin to bring the barbell back to the starting position as your breathe in. .
- Repeat for the recommended amount of repetitions.
Common mistakes
- Lifting the upper arms off the pad; keep them pressed down throughout the whole set.
- Rushing the lowering phase; control the bar down instead of letting it drop.
- Using a grip too wide or too narrow; a shoulder width grip keeps the biceps working evenly.
- Stopping short at the bottom; extend the arms fully each rep for a complete range of motion.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 3 to 4 sets of 6 to 8 reps, 90 seconds rest |
| Muscle | 3 sets of 8 to 12 reps, 60 to 90 seconds rest |
| Endurance | 2 to 3 sets of 15 reps, 30 to 45 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Check that the bar is balanced on the bench before you get into position, so it will not roll off.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Is the spider curl good for beginners?
Yes. Lying face down against the pad removes any ability to swing the weight, which makes it a good way to learn strict biceps curl form.
What muscles does the spider curl work?
It isolates the biceps, working them through a full range of motion since the upper arms stay locked against the bench.
