ARMS · ISOLATION
Spider Curl
A supported curl performed chest-down on an incline bench to reduce torso momentum.
Primary musclesBiceps
Secondary musclesForearms
EquipmentDumbbells or EZ-bar, Incline bench
DifficultyIntermediate · Elbow Flexion
Original Gym Log exercise illustrations will be added in the next media phase.
For now, the database focuses on accurate, original written guidance.
For now, the database focuses on accurate, original written guidance.
How to perform
- Lie chest-down on an incline bench with the arms hanging.
- Curl the weights while keeping the upper arms controlled.
- Lower through the available range.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the biceps as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
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