Spider Curl
Curls with the arms hanging off a bench. Maximal contraction. It works mainly the biceps, with help from the forearm flexors.
Flawless ranks it by lifetime volume: Gold, the third of eight ranks, starts at 25,000 kg.
How to do Spider Curl
- Lie chest-down on an incline bench with the arms hanging straight down, dumbbells in an underhand grip.
- Curl the dumbbells up with the upper arms kept vertical; only the forearms move.
- Squeeze the biceps hard at the top; there is no way to swing here, which is the point.
- Lower slowly to fully straight arms and repeat.
These are the same steps you see in the exercise guide in the Flawless app.
Muscles worked
| Role | Muscle | Anatomical name |
|---|---|---|
| Primary | Biceps | Biceps brachii |
| Secondary | Forearm flexors | Flexores antebrachii |
Muscle data from StrengthLog.
Why do it
- One arm, full attention
- Exposes the weaker side immediately
- Peak contraction with no momentum
How Flawless ranks Spider Curl
| Rank | Total volume |
|---|---|
| Bronze | start |
| Silver | 5,000 kg |
| Gold | 25,000 kg |
| Platinum | 50,000 kg |
| Diamond | 100,000 kg |
| Obsidian | 150,000 kg |
| Painite | 250,000 kg |
| Antimatter | 1,000,000 kg |
Flawless ranks Spider Curl by lifetime volume: the weight × reps of every set you have logged, added up. The ladder is the same for everyone, because it measures work done rather than strength relative to bodyweight. The rank updates after every workout.
Similar exercises
Questions
What muscles does Spider Curl work?
It works mainly the biceps, with help from the forearm flexors.
How do you do Spider Curl?
Lie chest-down on an incline bench with the arms hanging straight down, dumbbells in an underhand grip. Curl the dumbbells up with the upper arms kept vertical; only the forearms move. Squeeze the biceps hard at the top; there is no way to swing here, which is the point. Lower slowly to fully straight arms and repeat.
How does Flawless rank Spider Curl?
By lifetime volume: the weight × reps of every set you have logged, added up. Gold starts at 25,000 kg and Diamond at 100,000 kg, the same for everyone.
Try it free
Free on Google Play and the App Store. The whole log is free; PRO is optional.