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Spider Curl guide
The Spider Curl is a intermediate-level isolation ez bar exercise that primarily targets the Biceps Brachii (Short Head). Set up with a braced, stable base, move through a full range of motion under control, and progressively add weight or reps over time to keep getting stronger.
What muscles does the spider curl work?
The Spider Curl primarily trains the Biceps Brachii (Short Head), with the biceps as the target group. Train it as part of a balanced biceps routine.
How do you do the spider curl?
To do the Spider Curl: set up at the ez bar with a stable, braced position — feet planted and core tight; take a grip or stance that lets your biceps drive the movement through its full range of motion; lower under control, then drive back to the start, keeping tension on the biceps brachii (short head); avoid momentum, breathe through each rep, and stop 1–2 reps short of failure on most working sets.
- Set up at the ez bar with a stable, braced position — feet planted and core tight.
- Take a grip or stance that lets your biceps drive the movement through its full range of motion.
- Lower under control, then drive back to the start, keeping tension on the biceps brachii (short head).
- Avoid momentum, breathe through each rep, and stop 1–2 reps short of failure on most working sets.
What are the most common spider curl mistakes?
- Using momentum or bouncing instead of controlled tension.
- Cutting the range of motion short to move more weight.
- Adding load before the current weight is clean for every rep.
Spider Curl alternatives
Spider Curl FAQ.
What muscles does the Spider Curl work?
The Spider Curl primarily targets the Biceps Brachii (Short Head), training the Biceps as the main muscle group.
Is the Spider Curl a compound or isolation exercise?
The Spider Curl is an isolation exercise — it focuses on one muscle, which is useful for targeting and bringing up weak points.
What equipment do I need for the Spider Curl?
You need a ez bar. Difficulty is rated intermediate.
What are good alternatives to the Spider Curl?
Good biceps alternatives include Barbell Curl, EZ Bar Curl, Dumbbell Curl.
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