FitnessAISpider curl
Home › Exercises › Biceps › Spider curl
How to do it
Chest on 45° incline bench. Eliminates swinging.
Muscles worked
Mainly biceps. Train it inside a balanced routine to progress safely.
Technical sheet
- Movement pattern
- Isolation
- Minimum level
- Intermediate
- Technical demand
- Basic
- Fatigue it generates
- Low (0.5 out of 2.2)
- Risk if technique breaks down
- Low
These are the values the generator uses to decide where the exercise goes within the session.
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
More Isolation exercises
Add it to your routine
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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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