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Exercise guide
Spider Curl
A curl lying face-down on an incline bench with arms hanging vertical, isolating the biceps through a strict range.
What this exercise works
- Muscles
- biceps brachii · brachialis
- Goals
- hypertrophy
- Equipment
- Dumbbells
- Category
- Strength
- Difficulty
- intermediate
Demonstration
Step 1
Step 2
How to perform the movement
- Lie face down on an incline bench with arms hanging straight down.
- Hold a dumbbell in each hand with an underhand grip.
- Keep your upper arms vertical as you curl the weights up.
- Squeeze the biceps hard at the top.
- Lower the dumbbells under control to full extension.
- Repeat for the desired number of reps.
Technique cues and common mistakes
- Keep your chest glued to the pad for the whole set.
- Squeeze at the top without letting the elbows drift backward.
- Use the full range — the stretch at the bottom is half the value.