Spider curl

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How to do it

Chest on 45° incline bench. Eliminates swinging.

Muscles worked

Mainly biceps. Train it inside a balanced routine to progress safely.

Recommended sets and reps

As an isolation exercise, it works best in 3–4 sets of 10–15 reps with 0–2 RIR. Use it at the end of the session to add volume without systemic fatigue.

Common mistakes to avoid

• Swinging the body and letting the elbows drift forward, turning the curl into a shoulder movement.
• Using too much weight at the cost of technique and full range of motion.
• Doing reps too fast, without controlling the eccentric (lowering) phase.

Alternative exercises

• Barbell curl
• Alternating dumbbell curl
• Hammer curl
• Preacher curl
• Low cable curl

Add it to your routine

FitnessAI can generate a personalized routine that includes Spider curl based on your level, goal and available days.

Frequently asked questions

What muscles does Spider curl work?

Spider curl mainly works the biceps muscle group, plus synergist and stabilizer muscles depending on the variation.

How many sets of Spider curl should I do?

Between 3 and 5 sets per session, adjusting the total weekly volume for biceps to your level (about 10–20 sets per muscle per week).

Is Spider curl good for building muscle?

Yes. Combined with progressive overload, good technique and enough rest, it's an effective tool to grow biceps.

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