Spider Curl
The Spider Curl primarily works the Biceps Brachii (Long Head), Biceps Brachii (Short Head), with secondary activation of the Brachialis and stabilizer support from the Pectoralis Major (Sternal). It is a barbell isolation exercise at intermediate difficulty.
The Spider Curl is an intermediate isolation exercise performed with barbell, following a flexion movement pattern. It primarily targets the Biceps Brachii (Long Head), Biceps Brachii (Short Head), with secondary engagement of the Brachialis. This is a bilateral pulling movement, engaging both sides of the body simultaneously.
Prone incline barbell curl with chest against pad providing strict isolation.
| Equipment | Barbell |
|---|---|
| Difficulty | Intermediate |
| Type | Isolation |
| Movement | Flexion |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Biceps Brachii (Long Head), Biceps Brachii (Short Head) |
| Secondary | Brachialis |
Muscles Worked
The Biceps Brachii (Long Head), and Biceps Brachii (Short Head) are the primary movers, collectively driving the movement and absorbing the greatest share of the load. The Brachialis assists as a secondary mover, contributing to force production without bearing the primary load. The Pectoralis Major (Sternal) act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Biceps Brachii (Long Head) (biceps)
- Primary Muscle Biceps Brachii (Short Head) (biceps)
Secondary Muscles
- Secondary Muscle Brachialis (biceps)
Stabilizer Muscles
- Stabilizer Muscle Pectoralis Major (Sternal) (chest)
How to Perform
Preparation
- Grasp barbell with overhand grip, hands shoulder-width apart.
Execution
- Contract target muscles to move through full range of flexion.
- Return to starting position under control.
- Repeat.
Comments
- Maintain control throughout movement to fully engage the Biceps Brachii (Long Head), Biceps Brachii (Short Head).
Tips & Common Mistakes
- Control the eccentric phase — the lowering portion drives significant muscle development.
- Avoid momentum; focus on feeling the target muscle work through the full range.
- Full range at both ends maximizes stretch at the bottom and contraction at the top.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Biceps Brachii (Long Head), Biceps Brachii (Short Head)) and can be substituted based on your equipment or variation preferences.
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