Spider Curl
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The Spider Curl is a bodyweight isolation exercise performed by lying face down on an inclined bench or surface with your chest supported and arms hanging straight down, then curling your hands toward your shoulders while keeping elbows fixed. Its primary purpose is to maximize biceps brachii activation and peak contraction by eliminating momentum and maintaining constant tension through a unique angle. Ideal for those seeking biceps hypertrophy without equipment, it benefits intermediate lifters refining arm strength and definition.
How to Perform Spider Curl
- 1Kneel on the floor facing a sturdy bench or elevated surface (about knee height), with your feet flexed and shins pressing against the edge for stability.
- 2Place your upper arms and chest flat on the bench, elbows bent slightly, palms facing up, and hands hanging off the front edge—keep shoulders relaxed and core engaged.
- 3Position your hands shoulder-width apart, wrists straight, and let your elbows slide forward naturally to a flexed position—this is your starting position.
- 4Inhale to prepare, then exhale as you curl your hands upward toward your shoulders by flexing your biceps, keeping upper arms locked on the bench.
- 5Squeeze your biceps hard at the top of the curl (full contraction), pause briefly without shrugging your shoulders.
- 6Inhale as you slowly lower your hands back to the starting position, maintaining tension in the biceps—do not let elbows lift off the bench.
- 7Repeat for desired reps, then switch arms if doing unilaterally or rest.
- 8Key form tips: Keep elbows pinned to the bench throughout to isolate biceps—avoid swinging or using momentum. Maintain a neutral spine; common mistakes include arching the back or flaring elbows.