Exercise · Form & cues
Spider Curl (Incline Bench) — form guide
Biceps (short head, peak). Equipment: Incline Bench + Dumbbells or EZ Bar. Difficulty: Beginner.
TEMPO
1-2-2-1
Lying chest-down forces the biceps to work without any shoulder assistance. Cleanest peak-builder in the toolbox.
Cues
- Lie chest-down on a 45° incline bench
- Arms hang straight down
- Curl up, squeeze 2s at the top
- Lower under full control
Common mistakes
- Swinging elbows forward at the top
- Cutting the eccentric
Injury notes
Friendlier on shoulders than barbell curl.
Progression
Add 1kg/DB when 12 strict reps land easy.