Exercise guide
Spider Curl
The Spider Curl places the torso against the angled side of a preacher bench while the arms hang downward. The biceps bend the elbows while the supported body position limits momentum.
Training context
Keeping Spider Curls Controlled
The bar must be placed where it can be reached without rolling or falling from the bench. A partner can hand the bar to the lifter when the setup is awkward.
Keep the chest and abdomen supported throughout the set. Stop the lowering phase before the elbows or shoulders are pulled into an uncomfortable position.
Technique overview
Curl while the upper arms remain quiet
Brace the torso against the bench and secure the feet on the floor. Begin with the arms hanging and palms facing upward on the EZ-bar. Bend the elbows to raise the bar, pause without lifting the shoulders, and lower slowly to the same starting range.
Treat this as an overview and use a range, pace, and setup you can control.