BicepsDumbbellBarbellintermediate
Spider Curl
Spider curls are performed lying face down on an incline bench with your arms hanging straight down. This eliminates momentum and provides peak contraction at the top of the curl.
How to Perform
1
Lie face down on an incline bench (45-60 degrees).
2
Let your arms hang straight down, holding dumbbells or a barbell.
3
Curl the weight up by contracting your biceps.
4
Squeeze hard at the top — the peak contraction is intense.
5
Lower under control to full extension.
Common Mistakes to Avoid
Swinging the weight.
Not using the full range of motion.
Bench angle too steep.
Muscle Activation
Biceps90%
Variations
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