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Spider Curl — biceps isolation exercise in the LIFTAG library

Spider Curl

Isolation · Weight × reps

Avoid lifting the elbows toward the ceiling or swinging the dumbbells under the bench. The support reduces trunk momentum but does not isolate a special biceps peak; adjust bench height, grip, and load so the handles clear the floor and both elbows move smoothly.

IN THE APP

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Scan the machine's QR tag and this exercise opens ready to log: sets, rest timer, PRs, and your whole progression for Spider Curl.

FOUND ON THESE MACHINES

HOW TO DO SPIDER CURL

  1. Set an incline bench high enough that your arms can hang freely, then lie chest-down with a dumbbell in each hand.
  2. Keep your upper arms angled toward the floor as you bend the elbows and curl the weights, then lower them slowly to comfortable extension.
  3. Hold your chest on the pad and wrists aligned.

FREQUENTLY ASKED QUESTIONS

Open Spider Curl in LIFTAG, or tap the NFC tag / scan the QR code on the machine at a partner gym. Log each working set as weight × reps. The rest timer starts after you save the set, and PRs plus estimated 1RM update automatically.

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