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Spider Curl

A curl performed lying face-down on an incline bench, placing constant tension on the biceps throughout the range.

Setup

Lie face-down on an incline bench. Arms hanging straight down, holding dumbbells or a barbell.

Movement

Curl the weight up. Keep your upper arms still, isolating the movement to your forearms. Squeeze at the top. Peak contraction point of the exercise.

Return

Lower with control to a full stretch. Maintain tension throughout rather than letting the weight drop at the bottom.

Common Mistake to Avoid

Letting the upper arms move during the curl. Same isolation principle as the preacher curl — only the forearms should move.

Equipment Dumbbells or barbell, incline bench
Primary Muscles Biceps
Secondary Muscles Forearms

Why it matters

Lying face-down on an incline bench with your arms hanging straight down removes any assistance from body momentum and keeps the biceps under tension through the entire range of motion, including at the bottom, which a standing curl doesn't load as directly.

How to do it

  1. Lie face-down on an incline bench. Arms hanging straight down, holding dumbbells or a barbell.
  2. Curl the weight up. Keep your upper arms still, isolating the movement to your forearms.
  3. Squeeze at the top. Peak contraction point of the exercise.
  4. Lower with control to a full stretch. Maintain tension throughout rather than letting the weight drop at the bottom.

Common mistakes

  • Letting the upper arms move during the curl. Same isolation principle as the preacher curl — only the forearms should move.
  • Using too much weight. This is a strict isolation exercise — moderate weight with excellent form is more effective than heavier weight with compensation.
  • Rushing through reps. A controlled tempo, especially through the stretched bottom position, maximizes the exercise's benefit.
  • Using a bench angle that doesn't comfortably support the position. A moderate incline typically works best for most body types.

Sets & reps by level

Beginner

3 sets of 10–12 reps with light weight.

Intermediate

3–4 sets of 8–10 reps at a moderate weight.

Advanced

4 sets of 8–10 reps, often used as a finishing isolation movement.

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