The spider curl is an isolation exercise that targets your arm muscles—specifically your biceps. Practice spider curls by resting your torso against an incline bench set to a 45-degree angle or a spider curl bench designed for this type of biceps exercise. Similar to [concentration curls](https://www.masterclass.com/articles/concentration-curls-guide), spider curls require a slow, controlled movement from start to finish.

Once you’ve mastered the dumbbell spider curl, consider using a different kind of free weight, like a barbell or an EZ bar with angled grips. With practice, spider curls can be a useful biceps workout to add to your bodybuilding routine. Perform spider curls as warm-ups for other exercises that activate your biceps, like [deadlifts](https://www.masterclass.com/articles/deadlift-form-guide) and bench presses.

Consider these benefits of regularly practicing spider curls. 

1. __Spider curls isolate muscle groups in your arms__. You can build bigger biceps by performing spider curls, which target both the long head and short head of the biceps brachii muscles. Secondarily, spider curls activate your triceps and brachialis, an important elbow flexor muscle.
2. __Spider curls allow for a full range of motion__. With your arms hanging forward, you have a greater range of motion during a spider curl than a traditional dumbbell curl or [barbell curl](https://www.masterclass.com/articles/barbell-curl-guide). 
3. __Spider curls keep your muscles under constant tension__. The upper-body movement pattern and posture of a spider curl keeps your arm muscles activated during the full range of motion.
For spider curls, begin by using a weight that you can control for 2–3 sets of 8–12 repetitions.  Choose a weight that allows you to maintain good technique throughout all sets and repetitions.

1. Adjust a flat bench to a 45-degree angle.
2. Place your chest against the bench, and rest your feet on the floor. Your legs should be long with a slight bend in your knees. Your weight should be on the balls of your feet.
3. Grab the dumbbells with your palms facing away from your body.
4. Rotate your shoulders outward to engage your lats, and allow your arms to hang while maintaining a slight bend in your elbows. 
5. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin. Engage your core. All repetitions should begin from this position.
6. While keeping your upper arms still, squeeze your biceps, and bend your elbows until your lower arms contact your upper arms. The dumbbells should finish close to your shoulders without contacting your shoulders.
7. Squeeze your biceps, and pause at the top of the movement. 
8. Slowly straighten your elbows to return to the starting position. Come to a complete stop at the bottom before beginning another repetition.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.
Throw on some athleisure, fire up a [MasterClass Annual Membership](https://www.masterclass.com), and get ready to sweat it out with exclusive instructional videos from Nike Master Trainer and *GQ* fitness specialist Joe Holder. Want to improve your cardiovascular endurance? Give Joe’s HIIT workout a go. Trying to get a little swole? He’s got a strength training workout for that. From fitness tips to nutrition hacks, Joe will have you feeling healthier in no time.
When it comes to arm workouts, spider curls are one of the most effective exercises for building muscle.

When it comes to arm workouts, spider curls are one of the most effective exercises for building muscle.

Spider Curl Guide: How to Do Spider Curls With Perfect Form

The spider curl is an isolation exercise that targets your arm muscles—specifically your biceps. Practice spider curls by resting your torso against an incline bench set to a 45-degree angle or a spider curl bench designed for this type of biceps exercise. Similar to <a href='https://www.masterclass.com/articles/concentration-curls-guide' target='_blank' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/concentration-curls-guide","linkCopy":"concentration curls","category":null}'>concentration curls</a>, spider curls require a slow, controlled movement from start to finish.Once you’ve mastered the dumbbell spider curl, consider using a different kind of free weight, like a barbell or an EZ bar with angled grips. With practice, spider curls can be a useful biceps workout to add to your bodybuilding routine. Perform spider curls as warm-ups for other exercises that activate your biceps, like <a href='https://www.masterclass.com/articles/deadlift-form-guide' target='_blank' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/deadlift-form-guide","linkCopy":"deadlifts","category":null}'>deadlifts</a> and bench presses.

What Are Spider Curls?

Consider these benefits of regularly practicing spider curls. <ol class="mc-m-4"><li class="mc-my-4"> 1. Spider curls isolate muscle groups in your arms. You can build bigger biceps by performing spider curls, which target both the long head and short head of the biceps brachii muscles. Secondarily, spider curls activate your triceps and brachialis, an important elbow flexor muscle. </li><li class="mc-my-4"> 2. Spider curls allow for a full range of motion. With your arms hanging forward, you have a greater range of motion during a spider curl than a traditional dumbbell curl or <a href='https://www.masterclass.com/articles/barbell-curl-guide' target='_blank' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/barbell-curl-guide","linkCopy":"barbell curl","category":null}'>barbell curl</a>. </li><li class="mc-my-4"> 3. Spider curls keep your muscles under constant tension. The upper-body movement pattern and posture of a spider curl keeps your arm muscles activated during the full range of motion. </li></ol>

3 Benefits of Doing Spider Curls

For spider curls, begin by using a weight that you can control for 2–3 sets of 8–12 repetitions. Choose a weight that allows you to maintain good technique throughout all sets and repetitions.<ol class="mc-m-4"><li class="mc-my-4"> 1. Adjust a flat bench to a 45-degree angle. </li><li class="mc-my-4"> 2. Place your chest against the bench, and rest your feet on the floor. Your legs should be long with a slight bend in your knees. Your weight should be on the balls of your feet. </li><li class="mc-my-4"> 3. Grab the dumbbells with your palms facing away from your body. </li><li class="mc-my-4"> 4. Rotate your shoulders outward to engage your lats, and allow your arms to hang while maintaining a slight bend in your elbows. </li><li class="mc-my-4"> 5. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin. Engage your core. All repetitions should begin from this position. </li><li class="mc-my-4"> 6. While keeping your upper arms still, squeeze your biceps, and bend your elbows until your lower arms contact your upper arms. The dumbbells should finish close to your shoulders without contacting your shoulders. </li><li class="mc-my-4"> 7. Squeeze your biceps, and pause at the top of the movement. </li><li class="mc-my-4"> 8. Slowly straighten your elbows to return to the starting position. Come to a complete stop at the bottom before beginning another repetition. </li></ol>

How to Do Spider Curls With Proper Form

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

How to Work out Safely and Avoid Injury

Throw on some athleisure, fire up a <a href='https://www.masterclass.com' target='_blank' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com","linkCopy":"MasterClass Annual Membership","category":null}'>MasterClass Annual Membership</a>, and get ready to sweat it out with exclusive instructional videos from Nike Master Trainer and GQ fitness specialist Joe Holder. Want to improve your cardiovascular endurance? Give Joe’s HIIT workout a go. Trying to get a little swole? He’s got a strength training workout for that. From fitness tips to nutrition hacks, Joe will have you feeling healthier in no time.

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When it comes to arm workouts, spider curls are one of the most effective exercises for building muscle.

When it comes to arm workouts, spider curls are one of the most effective exercises for building muscle.


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Spider Curl Guide: How to Do Spider Curls With Perfect Form