Spider Curl

Spider Curl is one of the top biceps exercises using barbell. Full breakdown of proper form, common mistakes and FAQs.

How to perform it

• Stand tall with elbows glued to your sides.
• Curl spider curl with a clean bicep contraction, elbows fixed.
• Squeeze at the top for a second, then lower slowly (3s eccentric).
• Aim for 10–15 reps × 3 sets.

Tips

• Elbow stays fixed — if it drifts forward, the weight is too heavy.
• Focus on the eccentric (lowering) phase for maximum growth.
• Supinated grip targets biceps; neutral grip hits brachialis.

Common mistakes

• Swinging the body to lift the weight — steals tension from the biceps.
• Elbows drifting forward at the top removes the load.
• Rushing the lowering phase wastes the most productive part of the rep.

How many sets and reps of Spider Curl should I do?

3–4 sets × 8–12 reps for hypertrophy, or 4–5 × 4–6 for strength, with 90–180s rest.

Is Spider Curl good for beginners?

Spider Curl requires a strength base. If you're new, work easier variations for the same muscle first.

What are the best alternatives to Spider Curl?

It depends on your equipment. Similar tools (dumbbells for barbell, machines for free weights) provide comparable stimulus. See the "Related exercises" section on this page.

Can I do Spider Curl every day?

Not recommended for lifting — muscles need 48 hours to recover. 3–4x/week is optimal. Light cardio can be daily.

How many calories does Spider Curl burn per minute?

Roughly 6–9 kcal/minute depending on your weight and intensity.