How to Do Spider Curls With Perfect Form

spider curls


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The spider curl is an isolation exercise that targets your arm muscles especially your biceps. Spider curls are commonly done using a preacher curl bench.

To do spider curls with perfect form, follow these steps:

Start by standing up straight with your feet shoulder-width apart.

Hold a weight in each hand and let them hang down at your sides.

Bend your elbows and curl the weights up towards your shoulders.

Pause for a second and then slowly lower the weights back down to the starting position.

Repeat this motion for as many reps as you want.

Add Spider Curls to your workout! Do it two times a week, and you’ll have big biceps in no time. Spider curls are a great exercise for gaining strength. If you want to see significant gains in size and strength, you’ll need to do more than just Spider Curls. You’ll also need to do some compound exercises such as bench presses, squats, and deadlifts.

When doing Spider Curls, make sure you keep your back straight and don’t let your shoulders shrug up. Also, don’t swing the weights up. Use controlled movement to lift the weights and lower them slowly. If you can’t do a full curl with the weight, start with a lighter weight until you build up strength.

Variations of Spider Curls:

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As your strength and stamina improve, you can try doing Spider Curls with TRX straps instead of weights. TRX straps are easier to use than weights because they give each arm equal support. They also let you adjust the difficulty level by moving closer or farther away from the anchor point. You can even do one-arm Spider Curls if you don’t have access to TRX straps. To do one-arm Spider Curls, follow all steps above but start by holding the weight in your right hand only (hand closest to the anchor). Perform 6 reps on that side; then switch sides and do 6 more reps on your left side. If you don’t have any equipment, there are others to work out your biceps. Try doing hammer curls, concentration curls, or preacher curls.


If doing Spider Curls hurts your shoulders, do them with less weight until you build up the muscles in your upper arms. It’s important to always stretch before and after you work out to increase strength and prevent injury. Be sure to drink at least 8 glasses of water each day too. Your body needs plenty of hydration for all kinds of activities.

Finally, make sure not to do Spider Curls too often or you could pull a muscle. Do it only about twice a week. Remember that the results won’t come overnight, so be patient. The best way to ensure safety is by staying within your limits and listening to your body.


The bottom line is that there are plenty of exercises you can do to work your biceps. The key is to find the ones that work best for you and stick with them. So find a weight you’re comfortable with and get started.

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