Spider Curl

Prone Incline Curl · Spider Bench Curl

IsolationPull forceIsolationIntermediate

DumbbellEZ barBench Free weights

Lying chest-down on an incline bench with the arms hanging straight toward the floor, the spider curl trains the biceps in a fully shortened, peak-contraction position. Let the arms hang vertically, then curl using only the forearms while keeping the upper arms still. The angle removes momentum and hammers the short head of the biceps.

Mechanic

Isolation

Load type

Weighted

Utility

Auxiliary

Video guide ↗

bicepsarmspullspiderpronepeak-contractioncurl