What is the difference between spider curls and preacher curls?

Spider curls position your arms on the front side of an incline bench with your chest against the pad, while preacher curls rest your arms on the angled pad in front of you. Spider curls maintain more constant tension since your arms hang vertically throughout the movement.

Why do spider curls feel harder than regular curls?

The fixed arm position eliminates any momentum or body swing, forcing your biceps to do all the work. The vertical arm angle also maintains tension on the biceps even at the bottom of the movement, unlike standing curls where tension decreases at full extension.

Can I do spider curls with one arm at a time?

Yes, single-arm spider curls allow you to focus on each biceps individually and can help address strength imbalances. Use your free hand to brace against the bench for stability while performing the movement with the same form.

Spider Curl (Dumbbell)

The spider curl is a dumbbell biceps exercise performed with your chest braced against the front of an incline bench, allowing your arms to hang vertically. This position eliminates momentum and maintains constant tension on the biceps throughout the range of motion.

Muscle group: Biceps
Primary muscles: biceps
Equipment: Dumbbell

How to do the Spider Curl (Dumbbell)

Set an incline bench to 45 degrees and position yourself so your chest and upper torso rest against the back pad, with your arms hanging straight down on the front side.
Hold a dumbbell in each hand with palms facing forward and arms fully extended toward the floor.
Curl the dumbbells up by bending at the elbows while keeping your upper arms perpendicular to the floor.
Squeeze your biceps at the top of the movement when your forearms are fully contracted.
Lower the dumbbells back to the starting position under control until your arms are fully extended.

Form tips

Keep your upper arms stationary and perpendicular to the floor throughout the entire movement to isolate the biceps.
Press your chest firmly into the bench to prevent your body from rising or using momentum.
Maintain a controlled tempo on both the lifting and lowering phases to maximize time under tension.

Common mistakes

Swinging the upper arms backward during the curl: this recruits the shoulders and reduces biceps isolation.
Lifting your torso off the bench: this introduces momentum and defeats the purpose of the fixed arm position.
Stopping short of full extension at the bottom: this reduces range of motion and limits muscle stretch.

Sets and reps

For hypertrophy, perform 3 to 4 sets of 8 to 12 reps, while strength work typically uses 3 to 5 sets of 5 to 8 reps with heavier weight.

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Frequently asked questions

What is the difference between spider curls and preacher curls?: Spider curls position your arms on the front side of an incline bench with your chest against the pad, while preacher curls rest your arms on the angled pad in front of you. Spider curls maintain more constant tension since your arms hang vertically throughout the movement.
Why do spider curls feel harder than regular curls?: The fixed arm position eliminates any momentum or body swing, forcing your biceps to do all the work. The vertical arm angle also maintains tension on the biceps even at the bottom of the movement, unlike standing curls where tension decreases at full extension.
Can I do spider curls with one arm at a time?: Yes, single-arm spider curls allow you to focus on each biceps individually and can help address strength imbalances. Use your free hand to brace against the bench for stability while performing the movement with the same form.

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