Spider Curl

Chest supported on an incline bench with your arms hanging: maximum tension in the shortened phase and zero momentum.

• Isolation
• Dumbbell
• Beginner

How to do it

• Lie face down on an incline bench, arms vertical
• Curl up squeezing your biceps without moving your shoulder
• Lower under control to full extension

Sets, reps and tempo

Ranges: 10–15 reps · 0–1 RIR

Tempo: Lift for 1 s, squeeze 1 s, lower for 2–3 s

Common mistakes

• Swinging the dumbbells
• Driving your elbows backwards
• A partial range at the top

Muscles worked

Primary

• Biceps

Alternatives

• Preacher Curl
• Concentration Curl
• Incline Dumbbell Curl