Exercise library
Spider Curl
Spider Curl is a focused strength exercise. A stable position and controlled execution help you train the target muscles effectively.
DumbbellArmsIntermediate
- Equipment
- Dumbbell
- Focus
- Arms
- Level
- Intermediate
- Suggested sets
- 3–4 sets of 8–15 reps.
- Muscles worked
- Biceps
How to do it
- 1Choose a manageable load and take a stable starting position.
- 2Support your chest on an incline bench and curl with your arms hanging vertically.
- 3Move with control through a comfortable full range of motion.
- 4Return slowly to the starting position and keep tension for the next repetition.
Tips & tricks
- Start light and add load only when every repetition looks consistent.
- Keep your core active and avoid unnecessary movement outside the working joints.
- Stop if pain replaces normal muscular effort.
Common mistakes
- Starting too heavy and relying on momentum.
- Dropping the return phase instead of controlling it.
- Losing position as fatigue increases.