How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the spider curl in SweatByte?

Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Spider Curl: how to do it and muscles worked

The spider curl mainly works your biceps. You need dumbbells.

Muscles worked

Main

Biceps

How to do the spider curl

1
Lie chest down on an incline bench set to about 45 degrees, with a dumbbell in each hand hanging straight down in front of the bench. Keep your chest on the pad and your palms facing forward.
2
Curl the dumbbells up toward your shoulders, keeping your upper arms vertical and still. Squeeze your biceps hard at the top.
3
Lower slowly until your arms are fully straight. Breathe out as you curl and in as you lower.

Form tip: Keep your elbows pointing straight down and avoid lifting your chest off the pad; this move needs lighter weights than a standing curl.

Common questions

Which muscles does the spider curl work?: The spider curl mainly works your biceps.
What equipment do I need for the spider curl?: You need dumbbells.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the spider curl in SweatByte?: Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More biceps exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.