Spider Curl
A beginner isolation strength exercise that works the biceps, using an E-Z curl bar.
Starting position
End position
How to Do Spider Curl
- 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.
Muscles Worked
Alternatives to Spider Curl
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Alternate Hammer Curl
A beginner isolation strength exercise that works the biceps, using dumbbells.
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2
Alternate Incline Dumbbell Curl
A beginner isolation strength exercise that works the biceps, using dumbbells.
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3
Barbell Curl
A beginner isolation strength exercise that works the biceps, using a barbell.
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4
Cable Preacher Curl
A beginner isolation strength exercise that works the biceps, using a cable machine.
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5
Close-Grip EZ Bar Curl
A beginner isolation strength exercise that works the biceps, using a barbell.
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6
Close-Grip Standing Barbell Curl
A beginner isolation strength exercise that works the biceps, using a barbell.
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7
Cross Body Hammer Curl
A beginner isolation strength exercise that works the biceps, using dumbbells.
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8
Dumbbell Alternate Bicep Curl
A beginner isolation strength exercise that works the biceps, using dumbbells.
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9
Incline Dumbbell Curl
A beginner isolation strength exercise that works the biceps, using dumbbells.
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10
Incline Inner Biceps Curl
A beginner isolation strength exercise that works the biceps, using dumbbells.
Frequently Asked Questions
What muscles do spider curl work?
Spider Curl primarily works the biceps.
What equipment do I need for spider curl?
Spider Curl uses e-z curl bar.
Spider Curl: is it suitable for beginners?
Yes. Spider Curl is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of spider curl?
Alternate Hammer Curl, Alternate Incline Dumbbell Curl, Barbell Curl train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my spider curl reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; spider curl can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Spider Curl with AI
Fitnit automatically tracks push-ups, crunches, squats, pull-ups, and curls with advanced body tracking technology — and you can manually input any other workout too. Start free — Pro is $8.99/month.