Spider curl

EZ bar, or dumbbells, incline bench

Also called spider curls

Spider curl, start positionSpider curl, end position
Images: Free Exercise DB (public domain)
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Lie chest-down on an incline bench with the arms hanging straight below it. Curl the weight up while the upper arms stay still.

  1. Arms hang straight, chest on the bench
  2. Full stretch at the bottom
  3. Curl without swinging

Movement

Pattern
Elbow flexion
Type
Isolation, one joint moves
Sides
Both sides together
Equipment
Bench, EZ bar

Muscles worked

Main movers get full credit for a set, helpers half.

Upper body

Ratings

Scores 1-5 averaged over sources. Tap a rating for the claims behind it. Claims are our summaries of the linked sources, fact-checked by AI.

  • Muscle growth higher is better2.0

    Below average; better options exist for every goal. 1 source.