Spider Curl is a beginner isolation pull using dumbbell, bench. It loads Biceps.
Muscles worked
- Primary: Biceps
- Secondary: Forearms
Setup
- Hold dumbbell, bench with the elbows pinned near the ribs.
How to do it
- Curl through a full range. Squeeze Biceps at the top.
- Lower slowly. Do not swing the torso.
Coaching cues
- Elbows stay put.
- Wrists neutral.
Common mistakes
- Swinging the weight up. Cut the load; own the eccentric.
Related lifts
- Bar Cable Curl Biceps
- Barbell Bicep Curl Biceps
- Barbell Drag Curl Biceps
- Cable Concentration Curl Biceps
- Cable Curl Biceps
- Cable Hammer Curl Biceps
MyCoach programs the Spider Curl into your plan, tracks every set, and answers “am I doing this right?” with your real numbers.
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