Setup and loading
EZ bar or dumbbells.
How to do the spider curl step by step
- Lie face down on the angled side of the preacher bench.
- Let your arms hang straight down holding the bar.
- Curl the bar up and squeeze at the top.
- Lower slowly.
Form cues
- Arms vertical
- Peak contraction at the top
Common mistakes
- Swinging your arms
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Sets and reps for your goal
Hypertrophy
3 x 10-15 · rest 60 s3-4 sets of 6-12 reps (up to 15-20 on isolation exercises) at 65-80% of your max. Rest 1 to 2 minutes.
Get close to failure (0-3 reps in reserve) and control the lowering for 2-3 seconds. Accumulate 10-20 sets per muscle per week.
A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.
Check your form
Film yourself from the side or ask someone to watch, then tick what you get right.
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Sports it suits
Gear for this exercise
- Olympic barbell and platesTo keep progressing on the big lifts with heavy loads.
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Variations and similar exercises
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