Spider Curl (Incline Bench) — form guide
Biceps (short head, peak). Equipment: Incline Bench + Dumbbells or EZ Bar. Difficulty: Beginner.
Lying chest-down forces the biceps to work without any shoulder assistance. Cleanest peak-builder in the toolbox.
Sets & Reps
Programming defaults depend on your goal. Pick the row that matches yours:
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.
Indian gym reality
Most Indian commercial gyms cap dumbbells at 30–40 kg. If you outgrow the rack, switch to barbell variants or ask the gym to add heavier pairs — most owners will if 3–4 members request it.
If your gym doesn't have this equipment
- If the rack tops out, do 1½ reps or paused reps at your heaviest pair to raise the stimulus without raising the load.
- No bench? Two aerobic steps + a rolled towel works. For decline, prop the head-end on a lower step.
Home & hostel version
Chin-ups + resistance-band curls. Bands cost ₹300 and last a year.
Nutrition & recovery around this lift
Isolations recover fast — 24 hours is usually enough. You can hit the same muscle again the next day with a different exercise. For an Indian lifter, land 30–40g of protein within 90 minutes of finishing — 200g paneer, 4 whole eggs, 150g chicken, or a whey shake all work.
Programs that feature Spider Curl (Incline Bench)
Full workout plans where this lift sits in the main slot — pick the goal, split, and frequency that fits your life.
Eat to support this lift
Recovery and growth happen at the plate. A meal plan matched to the training goal:
Frequently asked
What muscles does Spider Curl (Incline Bench) work?
Primarily Biceps (short head, peak). Load and rep range shift the emphasis — heavy triples bias the primary mover, sets of 12+ bring more of the secondaries in.
How many sets of Spider Curl (Incline Bench) per week?
For hypertrophy, 10–20 direct working sets per week across all exercises for that muscle. This exercise usually contributes 3–8 of those sets, depending on where it sits in your program.
What if I'm training at home in India?
See the home & hostel version above. Bodyweight variants of every major pattern exist and progress for months if you're intentional about it.
How often should I do Spider Curl (Incline Bench)?
Most intermediates do best with 2× per week frequency on any given lift — one heavier session and one lighter, or two matched sessions with different rep ranges. Beginners can add a third if recovery holds up.