How To Do Spider Curls With Proper Form

Spider curls are one of the most effective muscle-building exercises, especially when it comes to arm training.

Heavy curls, either with a barbell or dumbbells, are often required to develop a larger pair of biceps. However, a pair of muscular arms that are chiseled as well as big need to be conditioned with a range of exercises—some motions done with heavy weights and some fine detailing moves, and that’s where Spider Curls shine.

The spider curl is particularly beneficial since it allows for a greater range of motion than most curls while also keeping the biceps muscles under constant tension.

If you have doubts about form or are generally unaware of how to do spider curls, this post is just for you.

How To Do The Spider Curl

Begin with a weight that you can control for 2–3 sets of 8–12 repetitions when doing spiders curls. Choose a weight that allows you to keep excellent form throughout all sets and reps.

  1. Adjust a flat bench to a 45-degree angle and position your chest against it, with your feet on the floor. Your legs should be extended with a slight bend in your knees. The weight should be placed on the balls of your feet.
  2. Grab the dumbbells with your hands facing away from your body, spin your shoulders outward to engage your lats, and hang your arms with a slight bend in your elbows.
  3. Throughout the action, keep your chin tucked, as if you were cradling an egg beneath your chin. Activate your core. This is where you should start all reps.
  4. Squeeze your biceps and bend your elbows until your lower arms touch your upper arms while keeping your upper arms stationary. The dumbbells should come to a close proximity to your shoulders without touching them.
  5. Pause at the top of the movement and squeeze your biceps
  6. Return to the starting posture by slowly straightening your elbows. Before starting another repetition, come to a complete halt at the bottom.

Spider Curl Starting Position

Man showing how to do spider curls - starting position
Spider Curl starting position

Spider Curl Ending Position

Man showing how to do spider curls - ending position
Spider Curl ending position

Benefits Of Spider Curl

  1. When working out, the shorter head of the biceps is frequently neglected. The spider curl is one of the ideal exercises to work that muscle.
  2. Spider curls also isolate other muscle groups in your arms. You may build your biceps by doing spider curls, which target both the long and short heads of the biceps brachii muscles. Spider curls also strengthen your triceps and brachialis, a crucial elbow flexor muscle.
  3. Spider curls provide a full range of motion. In comparison to a standard dumbbell curl or barbell curl, you have more range of motion when your arms hang forward during a spider curl.
  4. The constant tension on your muscles provided by the spider curl will help you achieve the desired blend of strength and length. The upper-body movement pattern and posture of a spider curl keep your arm muscles engaged throughout the entire range of motion.

Spider Curl Variations

There are a few variations of the spider curl. Instead of dumbbells, most people utilize a barbell or an EZ bar.

With a Barbell

The set-up and movement pattern are the same as with dumbbells. Because it is easier to overload a barbell with heavier weights than it is to do so with dumbbells, the barbell is frequently used. Use dumbbells in this exercise to prevent muscle imbalance.

With an EZ Bar

The EZ bar’s undulating handle will stimulate your biceps even more and is also joint-friendly. This is the ideal setup for you if you have wrist issues.


  1. When to Do It: After heavier barbell and/or dumbbell curls in your biceps workout.
  2. Where It Hits: Short head of the biceps
  3. Volume: 3 sets, 10–12 reps

Take Away

So now you know how to do spider curls. The spider curl is an isolation exercise that focuses on your arm muscles, particularly the short head of your biceps. Consider utilizing a barbell or an EZ bar with angled grips for variety if you’ve mastered the dumbbell spider curl. Spider curls may be a useful biceps workout to include to your bodybuilding routine with time.

For more excellent arm workout ideas, click here

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