Bicep Exercises

Spider Curl

This exercise uses the straight side of a Preacher Curl bench to increase the range of motion of the exercise.

Spider Curl - Step 1 Spider Curl - Step 2


  1. Turn a Preacher Curl bench around so you are leaning against the angled side.
  2. Grasp a barbell with a close (6 inch) palms up grip.
  3. Leaning against the bench, lower the bar along the flat side of the bench fully extending your arms.
  4. Curl your arms up so your biceps are touching your forearms.
  5. Slowly lower the bar to the starting position.


  • Use a low weight to get used to the motion of this exercise.

Spider Curl - Muscles Worked

Primary Muscle: Biceps
Secondary Muscle: Forearms
Equipment Type: Barbell

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