Watch the video below to see a demonstration of proper form and technique for the spider curl exercise. You can also check out some more biceps exercise videos or find exercises for other muscle groups.

Instructions for Spider Curl

To perform a set of spider curl:

  1. Starting Position

    Rest your chest/stomach on the elbow pad of a preacher curl station so that your arms are straight and pointing directly at the ground beneath your shoulders. Hold a dumbbell in each hand with a supinated grip. You should have your feet on the ground and your trunk in a neutral position.

  2. Concentric (Upward) Motion

    Bend your elbows to raise the dumbbells under control to shoulder height. Remember to squeeze the handles tightly and breathe normally throughout the movement.

  3. Top position

    Pause at the top position for a 1sec count while squeezing your biceps.

  4. Eccentric (Lowering) Motion

    Lower the dumbbells, under control, back to the arms straight position while continuing to breathe and squeeze the handles tightly.

  5. End position

    Repeat steps 1 through 4 until you have completed the desired number of spider curl repetitions before resting.

This completes one set of spider curl.