. .

Spider Curl

(2 user ratings)     views   views: 23915

Type auxiliary
Mechanics isolated
Direction pull
Equipment dumbbell
Additional Equipment preacher bench
x Rate Spider Curl

Itīs an effective exercise.

Itīs a practicable exercise.

Itīs an often applied exercise.

Rate Exercise Add to Favorites Tell a friend





Graps dumbbell and place upper arms against vertical pad of preacher bench. Lean chest against other pad keep arms slightly flexed.


Curl barbell up until arms are fully lexed. Slowly return, keep arms slightly flexed. Repeat. Continue with opposite arm.

Variations / Comments

Keep torso in position. Donīt pull shoulders back.
Spider curls allow greater range of motion than preacher curls and create higher tension during the fully flexed arm position.

Dumbbell Spider Curl Starting Position Starting Position
Dumbbell Spider Curl Ending Position Ending Position


Target Brachialis
Synergist Biceps Brachii | Brachioradialis
Stabilizers Wrist Flexors
Dumbbell Spider Curl Muscles Front
Dumbbell Spider Curl Muscles Rear
High End Visualizations
Click Here