FitCi
Spider Curl is an isolation exercise for the biceps: one joint works, so it comes after the compound lifts to finish the target muscle. Equipment: dumbbell, barbell. Difficulty: intermediate, add it once the basics are solid. It takes 5 steps; the most common mistake is covered in the tip below.
Step-by-step
- Lie chest-down against the face of an incline bench with your arms hanging freely.
- Grip the dumbbells with your palms facing forward.
- Keeping your upper arms fixed, curl the weights up toward your shoulders.
- Squeeze your biceps as hard as possible at the top of the movement.
- Lower the weights slowly and under control, fully extending your arms.
Coaching tip
Rest your chest against the incline bench and let your arms hang straight down; squeeze the biceps at the top.
Caution
Skip this move or ask a professional first if you have pain or an injury in: elbow. FitCi filters it out of your program automatically based on the injuries in your profile.
How to program it
Sets × reps and rest by goal; tempo and controlled reps matter most on isolation work. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 3 × 6-8 | 120 s |
| Muscle gain | 3 × 10-15 | 75 s |
| Fat loss / conditioning | 3 × 12-15 | 60 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- Same muscle, different equipment: Cable Biceps Curl, Cable Rope Hammer Curl, Machine Biceps Curl
More biceps exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.