Spider Curl: muscles worked and form

Log it in Platesmith. The app shows last time's numbers on every set of Spider Curl, times your rest and tells you when to add weight. Free, with no ads.

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Muscles worked

Main	Biceps brachii
Also	Brachialis

Setup

The vertical arm position keeps constant tension on the short head.

How to do it well

Lie chest-down on an incline bench
Let the arms hang vertically
Curl the dumbbells and squeeze

Common mistakes

Swinging the elbows
Cutting the top contraction short

Free programs with Spider Curl

Power and Size (5 day)
Arms and Shoulders Emphasis Block (5 day)

Similar exercises

Concentration Curl
Dumbbell Curl
Incline DB Curl
Zottman Curl
Band Curl
Barbell Curl

General guidance, not medical advice. Start lighter than you think, and check with a doctor first if you have a health condition or injury.