How to do Spider Curls: Form, Tips and Arm Workout

Are you tired of your arm workout? Do you feel like your current exercises have plateaued in their effectiveness?

If you do, then we have a great suggestion for you – the spider curl.

The spider curl is, in fact, not when you curl a spider, but a variation on the classic bicep curl. If you haven’t tried spider curls before, today is the day to learn about them and why you might want to.

Before we discuss the form and execution of the spider curl, let’s answer some questions about it.

What Part of the Bicep Do Spider Curls Work?

The Latin word for bicep is musculus biceps brachii, which translates to “two-headed muscle of the arm.” That’s a pretty accurate description of the bicep brachii muscle, we’d say.

The bicep is made up of two heads, the long head and the short head. Both heads come from the scapula (shoulder) and form the large muscle, which is attached to the forearm. The forearm can flex and supinate (turn) thanks to the bicep muscle.

When performing spider curls, the movement works the short head of the bicep. The short head stabilizes the shoulder joint when you’re carrying heavy loads.

The stronger the short head of the bicep, the greater the ability your arm has to carry heavier loads.

What are Spider Curls Good For?

Spider curls are good for working the short head of the bicep. This is important because we too often neglect the short head in favor of working the long head. This isn’t always the fault of the lifter, they just simply don’t know the proper way to work the bicep.

Lifters who use the same exercises will work the muscles the same way over and over again. This is a reason some plateau and can’t seem to get their biceps any bigger, even when lifting heavier weights.  

If this sounds like you or someone you know, chances are better gains can be had with different exercises. Focusing on exercises like the spider curl will fill out the bicep and stimulate muscle growth.

Spider Curls vs Preacher Curls vs Concentration Curls

With all these different curl options, which is the right one for you? You didn’t mention Zottman curls. Do they work?

Let’s break down each of these curls:

• Spider curls: Works the short head of the bicep, allows for longer time under tension, creates greater metabolic stress. All these factors equal better gains for the bicep.
• Preacher curls: Works the short head like the spider curl. Pretty much the same movement, but the form of the spider curl allows a fuller range of motion. When comparing the two, the spider curl is a better option than the preacher curl.
• Concentration curls: Works the long head of the bicep to build the bicep peak. A good way to work the entire bicep muscle is to finish your arm day with isolation moves. Consider including the spider curl for the short head and concentration curl for the long head.
• Hammer curls: Works the long head of the bicep and forearm muscles, plus builds grip strength. The underhand grip makes this the better choice compared to the bicep curl. Would pair well with the spider curl to hit both heads of the bicep plus forearm muscles.
• Zottman curl: Works both heads of the bicep as well as the brachioradialis muscle of the forearm. The Zottman curl is a standard curl with a reverse curl to finish the movement. Depending on your goals and other exercises included in your arm workout, Zottman curls could be an excellent choice.

Ultimately, your goals in the gym and your current arm size will determine which curl is best for you. If you aren’t performing any curls right now, you will benefit from including one or two in your workout.

How Do You Do Spider Curls?

We’re glad you asked. This article is all about the proper form when completing spider curls. If you have the right setup, you can do spider curls at home. If not, then you may need to go to the gym to perform these correctly.

To perform spider curls you will need a spider curl bench or a preacher curl bench. If you don’t have access to either, then you can use an adjustable weight bench placed at a 45-degree angle. A Swiss ball, also called a balance, exercise, or stability ball, can also be used.

Spider curls are typically done with a barbell, however you can also use an EZ bar or dumbbells. If you have one arm that’s weaker than the other, the dumbbell spider curl could be a better choice. This way, you can isolate the weaker arm to improve the bicep muscle to create symmetry.

Now that you’ve got your setup, you’re ready to start with the spider curl. After we give you the step-by-step instructions on form and execution, we’ll discuss tips for success.

Spider Curls: Proper Form

1. Position yourself with your torso pressed against the bench, with your chest at the top of the pad. 
2. Hold the barbell or dumbbells in supinated grip (palms facing up) with your hand shoulder-width apart. If you’re using a curl bench, be sure your triceps are in contact with the lower pad support.
3. Start with your arms fully extended and keep your shoulders down and back. With a slow and controlled motion, curl the barbell up as high as you can.
4. Once at the top, pause for a second to squeeze the bicep muscle before lowering it back down. Don’t go all the way, instead stop about three-quarters of the way down. This will keep tension on the muscles the entire set.
5. Maintain an even tempo throughout both phases of the exercise.

Complete 8 to 10 reps for two sets, taking up to 90 seconds between sets to rest if needed. Once you’re able to work through the two sets with perfect form, increase to 10 to 12 reps for three sets.

Tips for Success When Performing Spider Curls

Using these tips when performing barbell or dumbbell spider curls will give you the most benefit. 

1. Maintain a Slow and Even Tempo

This move doesn’t have to take a ton of time, but you want to keep an even tempo. This is not an explosive movement; the more time under tension, the better your bicep muscle gains.

The eccentric, or lowering phase, can handle the most load, so you want a longer time under tension here. 

The stress will force the muscle to adapt, breaking down not only the type I fibers, but the smaller type II fibers. The result is impressive gains with just a few more seconds of effort.

2. Use a Fat Grip for Greater Muscle Activation

With the spider curl, a fat grip is your friend. Choose a barbell with a thicker bar or wrap a towel around the barbell or dumbbells you’re using. 

Your entire arm, from your hands to your shoulders, will benefit from using a fat grip. It will provide greater muscle activation in all the arm muscles, and to an extent, the entire upper body. 

3. Let Your Forearms Do the Lifting

Keep your shoulders and upper arms from doing the work. When you’re lifting the weight, be sure only your forearms are moving. 

This will require more work from the bicep muscle, which will make every rep count. If you find your upper arms helping the lift, this usually means your weight is too heavy. Go with a lower weight for now and then slowly progress to a heavier weight so your form doesn’t suffer.

4. Save it for Last

As an isolation exercise, the spider curl is best left to the end of your arm workout. Front-load your compound exercises first, then follow up with isolation movements. 

Heavier isolation moves go first, then follow up with your curls as the finishing moves. Use a light weight with higher reps and lower the reps as you increase the weight over time.

5. Keep a Rigid Torso

Once you’ve got your body situated on the bench, you’ll want to make your torso rigid. Squeeze the glutes and breathe so that your abs push into the bench. With this posture, your spine will stay neutral throughout the exercise.

Don’t forget to keep your mid- and upper-back tight too. This will avoid your shoulders slumping forward, which will also help keep your upper arms from moving.

5. Don’t Forget the Squeeze

Squeezing the bicep at the top of the movement only takes a second or two, but it’s crucial for maximum gains.

While you’re lifting the barbell or dumbbells, pay attention to your muscles. Feel the burn in your bicep as you bring the weight higher up. Pause at the top and let that squeeze activate the bicep even more.

6. Make a Grip Adjustment

If you want to get the long head of the bicep to activate, change your grip. Moving your grip closer together will recruit the entire bicep muscle when doing the spider curl.

Get your form down first with the wide grip if you’ve never done the spider curl before. Then practice with closing in your grip until you can feel the long head activate. This is the sweet spot for your body, so you know what grip placement works best.

Now, let’s put together a killer arm workout.

Your Next Arm Workout, Featuring the Spider Curl

The best arm workout will work both heads of the bicep muscle. It will also engage the forearm and hand muscles as well. 

Warm-up for a few minutes with some arm swings, jumping jacks, and a plank. Once your arms and shoulders are warmed up and the blood is flowing, you’re ready to begin.

Here’s a sample arm workout to try on your next arm day:

• Barbell bicep curls: Moderate weight, complete 8 to 10 reps for three sets
• Incline dumbbell curls: Light weight, complete 12 to 15 reps for three sets
• Standing bicep cable curls: Moderate to heavy weight, complete 8 to 10 reps for two to three sets
• Hammer curls: Moderate weight, complete 10 to 12 reps for three sets
• Concentration curls: Light to moderate weight, complete 12 to 15 reps for three sets
• Spider curls: Light to moderate weight, complete 12 to 15 reps for three sets

Once you’re done, don’t forget to spend a few minutes cooling down before you end your arm day.

Tip from the Coach

“Larry Scott, the first Mr. Olympia winner in 1965-1966 was famous for his great arms. Larry had football shaped biceps that were magnificent. They were long, thick and massive. Every bodybuilder in the 1960’s wanted arms like Larry Scott.
 
One of Larry’s favorite methods of training the biceps was to use the preacher bench. Larry did both barbell and dumbbell preacher curls to develop his massive arms. He also did Spider Curls. This is great exercise for isolating the inner or short head of the biceps and creating more size in the muscle.

I like doing Spider Curls at the end of my biceps workout when my arms are fully pumped. I use a moderate weight so I can really feel the biceps working.”

— John Hansen, 3-time Natural Olympia winner and OSL ambassador

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Here is a sample bicep routine that I would typically use:

Incline Curls – 3 sets, 8-10 reps

Barbell Curls – 3 sets, 6-10 reps

Spider Curls – 2-3 sets, 10-12 reps

Wrapping Up

The spider curl is an effective isolation exercise that targets the short head of the bicep. A simple grip change will bring the long head into play, making this a total bicep workout. 

If you’re including the spider curl in your arm day, leave it for the end of the workout. Use dumbbells if your bicep muscles aren’t even or the barbell if you already have arm symmetry.

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Do you use spider curls as part of your arm workout? If not, what’s your preferred bicep exercise? Let us know what routine works for you in the comments below.