How to do it
- Lie chest-down on a bench set to about 45 degrees with the arms hanging straight down.
- Curl the dumbbells up to shoulder height without moving the upper arms.
- Lower slowly to a fully straight arm.
Cues that matter
- Gravity gives maximum resistance right at the peak contraction.
- Keep the chest glued to the bench.
Common mistakes
- Swinging the arms backwards to start the rep.
- Letting the shoulders creep up.
Muscles worked
Primary
- Biceps
- Short head
Also works
- Forearms
Sets and reps
What to do with it depends on what you are training for. These are the ranges MuscleMap uses when it puts Spider Curl in a session, with 75 seconds between sets.
- Strength
- 6–8 reps
- Build muscle
- 10–15 reps
- Endurance
- 15–25 reps
Same muscle, different kit
Movements that train the same part of the biceps with different equipment — for a day the dumbbell is taken, or a gym that does not have one.