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Spider Curl exercise guide showing 4 movement steps using EZ curl bar and incline bench
Spider Curl exercise guide showing 4 movement steps using EZ curl bar and incline bench
Biceps4 steps•6s movement guide

Spider Curl exercise image and instructions

See how to do Spider Curl in a clear 4-step exercise image with concise instructions. Focus: biceps short head using EZ curl bar and incline bench.

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Read the detailed Spider Curl tutorial →

Short instructions

How to do Spider Curl

Follow the numbered positions in the image and use each instruction as its matching cue.

  1. 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. 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. 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. 4

    Return under control

    Inhale and extend the elbows slowly until the arms return to the declared start without hyperextending or dropping the load.

    Breathing: Inhale through the controlled return.

Setup and safety note: Use the declared Spider Curl setup, maintain controlled joint alignment, and stop if the movement causes pain.

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