Spider Curl

BicepsArmsDumbbell

The spider curl is a dumbbell exercise for the biceps (arms). In RepFuel you log it as weight × reps, with last session's numbers shown beside every set so you know what to beat.

Spider Curl illustration

How to progress

  • • Pick a rep range (say 8–12) and a weight you can do with good form.
  • • Add reps each session until every set hits the top of the range, then add the smallest weight jump and start again.
  • • Leave a rep or two in the tank on most sets; stop any set if form breaks down or something hurts.

Similar exercises for the biceps

Barbell Spider CurlBiceps · BarbellAlternating Dumbbell CurlBiceps · DumbbellConcentration CurlBiceps · DumbbellCross-Body Hammer CurlBiceps · DumbbellDumbbell CurlBiceps · DumbbellDumbbell Preacher CurlBiceps · DumbbellHammer CurlBiceps · DumbbellIncline Dumbbell CurlBiceps · Dumbbell

Arms exercises with other equipment

Band Bicep CurlBiceps · BandBarbell CurlBiceps · BarbellBarbell Preacher CurlBiceps · BarbellBehind-the-Back Cable CurlBiceps · CableBench DipTriceps · BodyweightCable CurlBiceps · Cable

Log it in RepFuel

RepFuel shows last session's weight × reps beside every set, runs your rest timer and celebrates PRs. Free, works on any phone, no app store needed.

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General fitness information, not medical advice. If you're new to an exercise, learn it with light weight or from a qualified coach.