Spider Curl
Hover a highlighted muscle
PrimarySecondaryTertiary
Muscles worked
BicepsPrimary · 100%
Equipment
DumbbellsAdjustable Bench
How to log the weight
Per dumbbell
Log the weight of ONE dumbbell, even when using a pair — 12.5 kg dumbbells in each hand is 12.5, not 25.
Recovery window
~54h for the primary movers
Biceps~54h
Programming notes
Spider Curl loads the biceps almost exclusively. Give the primary movers roughly 54 hours before loading them hard again. In the same session it pairs cleanly with Barbell Bench Press, whose primary movers don't overlap with anything this exercise works.