Spider Curl is best learned as a controlled sequence, not a race from the first position to the last. The exercise mainly trains biceps short head, while forearms help support and control the movement. You will use an EZ curl bar and an incline bench while working from prone with the chest supported on the bench.
What makes a good Spider Curl repetition?
Keep the upper arm quiet and make the elbow do the work instead of chasing a heavier weight. The movement has a clear, scalable pattern. Start light, learn the positions in order, and progress only while every repetition remains controlled.
Muscles worked
Primary
Biceps short head
These muscles should carry most of the intended work when the setup and movement path stay consistent.
Supporting
Forearms
These muscles assist the movement or help keep the rest of your position steady.
Set up before you move
Start from prone with the chest supported on the bench. Use the prescribed grip: supinated. Check that an EZ curl bar and an incline bench are secure and adjusted before you begin.
Step-by-step tutorial
How to do Spider Curl
- 1
Set the starting position
Set up with EZ curl bar and incline bench, keep the chest tall and shoulders down, align the wrists, and place the elbows at the exercise-specific starting position.
Breathing: Breathe steadily; do not hold your breath.
- 2
Perform the effort phase
Exhale and flex the elbows to perform Spider Curl; keep the upper arms and torso still and avoid using hip or shoulder momentum.
Breathing: Exhale through the effort.
- 3
Control the end position
Bring the forearms as close as the joint allows without the elbows drifting, and squeeze the target elbow flexors with neutral wrists.
Breathing: Breathe steadily; do not hold your breath.
- 4
Return under control
Inhale and extend the elbows slowly until the arms return to the starting position without hyperextending or dropping the load.
Breathing: Inhale through the controlled return.
Common mistakes to avoid
Starting before the setup is stable
Do not rush the first position. Set up with EZ curl bar and incline bench, keep the chest tall and shoulders down, align the wrists, and place the elbows at the exercise-specific starting position. Make that setup feel repeatable before adding speed or resistance.
Letting the working position drift
Keep your prone with the chest supported on the bench setup consistent through the rep and maintain the supinated. If another part of the body has to swing or twist, reduce the load or range.
Rushing the return
The return is part of the exercise, not a pause between efforts. Inhale and extend the elbows slowly until the arms return to the starting position without hyperextending or dropping the load.
Forcing a range you cannot control
Use the Spider Curl setup, maintain controlled joint alignment, and stop if the movement causes pain.
Sets, reps, and rest
Start with 2–4 sets of 10–15 smooth repetitions. Rest 45–90 seconds between sets. Use enough resistance to feel the target muscles without shortening the range or borrowing momentum from the rest of your body.
Treat this as a starting framework. Your load and volume should match your current technique, recovery, and training plan.
Spider Curl questions
Is Spider Curl suitable for beginners?
Spider Curl is classified as a beginner-level movement in this guide. The movement has a clear, scalable pattern. Start light, learn the positions in order, and progress only while every repetition remains controlled.
What muscles does Spider Curl work?
Spider Curl primarily works biceps short head, with forearms assisting or stabilizing the movement.
What equipment do I need for Spider Curl?
You need an EZ curl bar and an incline bench. Set everything up securely before the first repetition.
