Spider Curl

Free Weights / Intermediate

0 ratings

Equipment Needed

My Performance

Sitewide Performance

  • All
  • Male
  • Female
  • 31.67 lb
    average weight
  • 35.00 lb
    best weight
  • 2
    times logged
  • #929
    popularity rank

Average Sitewide Spider Curl Weight

  • 0.00 lb
    average weight
  • 0.00 lb
    best weight
  • 0
    times logged
  • #699
    popularity rank

Average Male Spider Curl Weight

  • 31.67 lb
    average weight
  • 35.00 lb
    best weight
  • 2
    times logged
  • #1,705
    popularity rank

Average Female Spider Curl Weight

How to do the Spider Curl:

Muscles Worked

Forearms secondary Biceps primary Muscles diagram

Details

The spider curl is a free weights exercise that primarily targets the biceps and to a lesser degree also targets the forearms ...more

The spider curl is a free weights exercise that primarily targets the biceps and to a lesser degree also targets the forearms.

The only spider curl equipment that you really need is the following: preacher curl and ez-curl bar. There are however many different spider curl variations that you can try out that may require different types of spider curl equipment or maye even require no equipment at all.

Learning proper spider curl form is easy with the step by step spider curl instructions, spider curl tips, and the instructional spider curl technique video on this page. The spider curl is a pull exercise for those with a intermediate level of physical fitness and exercise experience. Watch the spider curl video, learn how to do the spider curl, and then be sure and browse through the spider curl workouts on our workout plans page!

Tips

  1. Use a light enough weight to be able to move the barbell fluidly to reduce risk of injury.
  2. Keep your head straight to reduce risk of injury. (You should be looking where the barbell is when your arms are fully extended.)

Variations

  1. Use an incline bench instead of a preacher curl bench.
  2. Use dumbbells instead of a barbell.

Types

  • Force Type: Pull
  • Mechanics Type: Isolation

No Reviews yet.

Equipment Needed

Tips

  1. Use a light enough weight to be able to move the barbell fluidly to reduce risk of injury.
  2. Keep your head straight to reduce risk of injury. (You should be looking where the barbell is when your arms are fully extended.)

Variations

  1. Use an incline bench instead of a preacher curl bench.
  2. Use dumbbells instead of a barbell.

Types

  • Force Type: Pull
  • Mechanics Type: Isolation