Spider Curl Mistakes to Avoid
Bench too upright — 45° is ideal. Too upright and arms aren't perpendicular enough to the floor.
Swinging the weight — the face-down position should eliminate this. If you're swinging, go lighter.
Not using the full range — extend fully at the bottom, curl fully at the top. The constant tension makes every inch valuable.
Going too heavy — the unique resistance curve (hardest at the top) means lighter weight than regular curls. Start very light.
Spider Curl Muscles Worked
The spider curl targets the biceps with a unique resistance curve — hardest at peak contraction. The face-down position eliminates momentum entirely. The short head is emphasized due to the arms-in-front-of-body position, similar to preacher curls but with constant tension.
Spider Curl FAQ
Spider curl vs preacher curl?
Both emphasize the short head in a locked position. Spider curls provide more constant tension (gravity works differently). Preacher curls allow heavier loads. Both are excellent — alternate between them.
Why are spider curls so hard?
The resistance curve is maximum at peak contraction (the top), which is where most curls go slack. Your bicep never gets a rest during the rep.
EZ bar or dumbbells for spider curls?
EZ bar is most common. Dumbbells work for unilateral focus. Both are effective. EZ bar is standard.
When should I do spider curls?
As a secondary or finisher after your main curl (barbell/dumbbell). 3 sets of 10-12 at the end of arm day. They pair well with incline curls (stretch + peak contraction combo).