- Set an adjustable bench to an incline of approximately 45 to 60 degrees.
- Lie face down with your chest supported on the bench.
- Let your arms hang straight toward the floor while holding a dumbbell in each hand.
- Keep your palms facing forward.
- Brace your core and keep your elbows fixed.
- Curl the dumbbells toward your shoulders.
- Squeeze your biceps at the top of the movement.
- Lower the dumbbells slowly until your arms are fully extended.
- Keep constant tension on the biceps throughout the exercise.
- Repeat for the desired number of repetitions.
PT Will Duru’s Perspective
The spider biceps curl is one of my favourite exercises for isolating the biceps.
Supporting your chest on the bench removes momentum, so your biceps have to do all the work. That makes every repetition more effective.
I often use spider curls towards the end of an arm workout to fully fatigue the biceps after heavier compound pulling exercises.
Add spider biceps curls to your programme if you want better biceps isolation, improved muscle definition, and increased arm size.
About PT Will Duru
PT Will Duru is a Personal Trainer, Founder of the 12REPS strength training app, and holds a Sport and Exercise Science BSc (Hons).
Will has been featured in Men’s Health, The Times, The Telegraph, The Sun, Men’s Fitness, Coach, and i Newspaper.
Exercise Benefits
- Isolates the biceps
- Builds arm size
- Improves muscle definition
- Reduces momentum during curls
- Increases time under tension
- Strengthens the forearms
- Improves mind-muscle connection
Why Train the Biceps?
Your biceps help bend the elbow and assist with pulling and lifting movements.
Training your biceps can help:
- Build stronger arms
- Improve pulling strength
- Support pull-ups and rows
- Improve grip strength
- Increase arm definition
- Balance upper-body development
- Improve everyday lifting performance
What Type of Workout Does This Exercise Fit Into?
The Spider Biceps Curl works well in:
- Arm workouts
- Pull workouts
- Back and biceps workouts
- Bodybuilding programmes
- Hypertrophy workouts
- Upper-body workouts
- Strength training programmes
Use it after your heavier rowing and pulling exercises to isolate the biceps.
Sample Biceps Workout Programme
Beginner Biceps Workout
- Z-Bar Biceps Curl – 3 sets × 10-12 reps
- Spider Biceps Curl – 3 sets × 10-12 reps
- Cable Rope Biceps Curl – 3 sets × 12-15 reps
Intermediate Biceps Workout
- Pull-Ups – 4 sets × 6-10 reps
- Z-Bar Biceps Curl – 4 sets × 8-10 reps
- Spider Biceps Curl – 3 sets × 10-12 reps
- Incline Dumbbell Curl – 3 sets × 10-12 reps
- Cable Straight Bar Biceps Curl – 3 sets × 12 reps
12REPS Coach Recommendation
I like placing Spider Biceps Curls near the end of a pull workout when your biceps are already working hard.
A balanced pull session could look like:
- Cable Machine Lat Pulldown
- Cable V-Bar Row
- Cable Single-Arm Row
- Z-Bar Biceps Curl
- Spider Biceps Curl
- Cable Rope Biceps Curl
Frequently Asked Questions
Are spider biceps curls good for building bigger arms?
Yes. They isolate the biceps and keep constant tension on the muscle.What muscles do spider curls work?
They mainly target the biceps brachii, brachialis, brachioradialis, and forearms.Why are spider curls effective?
Supporting your chest removes momentum, forcing the biceps to perform more of the work.Should I lift heavy?
Use a weight that allows you to control every repetition with strict technique.How many reps should I perform?
Aim for 8 to 15 controlled repetitions with a full squeeze at the top of each rep.
