How to perform the Spider Curl
- 1Set an incline bench so it’s fairly steep, lean your chest against it, plant your feet on the floor, and let your arms hang straight down while holding a dumbbell in each hand with your palms facing forward or slightly in. Keep your chest glued to the bench and your shoulders relaxed away from your ears.
- 2Curl the dumbbells up toward your shoulders by bending at the elbows, squeezing your biceps hard at the top without swinging your body. Lower the weights back down slowly until your arms are straight, exhaling as you curl up and inhaling as you control them down.
Coach tips
- Think about pulling through your biceps, not your shoulders—if your shoulders are lifting toward your ears, you’re using too much weight or swinging.
- Pause for a second at the top of each curl to really feel the squeeze, then lower the weight twice as slowly as you lifted it.
- Keep your wrists straight (not bent back) so the tension stays in your biceps instead of straining your wrists.
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One rep, one set. Hypro turns the Spider Curl into measurable progress, week after week.
Smart Progression
The right weight, every set
Hypro suggests your next Spider Curl weight and reps based on what you actually lifted, your rest, and your fatigue. Choose weight-first or reps-first. The more you log, the sharper it gets.
Weekly Volume
See exactly how much biceps you train each week
Every set you log counts toward weekly volume per muscle group. Spot imbalances, avoid junk volume, and program the same way IFBB Pros do.
Coach-Built Plans
Use this exercise inside an IFBB Pro plan
Pick a coach-made program, get a plan matched to your goals, and message your coach for form checks. The Spider Curl fits right into proven hypertrophy and strength templates.
