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Spider Curl Strength Standards

Quick Answer Spider Curl

A 180 lb male with an Intermediate-level Spider Curl of 77 lbs ranks at the 50th percentile (FVCP), stronger than ~50% of lifters. An Advanced lifter at this weight lifts 126 lbs (0.7x bodyweight).

FitnessVolt Competition Percentile (FVCP), based on 2.5M+ verified competition results

Spider Curl demonstration
Competition-Verified

How strong is your Spider Curl? Compare your 1RM against standards for 21 bodyweight categories, from Beginner to Elite.

Primary Muscles Biceps, Forearms
Equipment Incline Bench, Dumbbells or Barbell
Data Points 71 rows
Difficulty Intermediate
Type Isolation

How Strong Is Your Spider Curl?

Your FVCP:
FitnessVolt Competition Percentile, based on 2.5M+ verified results
th percentile
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to track your progress over time.

How Much Should You Spider Curl?

1RM weight (lbs) you should be able to lift at each standard, based on your bodyweight.

BW (lbs) Beginner Novice Intermediate Advanced Elite
110 4 19 46 85 133
120 6 22 51 92 142
130 7 25 56 98 150
140 9 28 60 104 157
150 11 31 65 110 164
160 13 34 69 115 171
170 14 37 73 121 177
180 16 40 77 126 184
190 18 43 81 131 190
200 20 46 85 136 195
210 22 49 89 140 201
220 23 51 92 145 206
230 25 54 96 149 212
240 27 56 99 154 217
250 29 59 102 158 222
260 30 61 106 162 226
270 32 64 109 166 231
280 34 66 112 170 236
290 35 69 115 173 240
300 37 71 118 177 244
310 39 73 121 180 248

How Does Age Affect Spider Curl Strength?

How Spider Curl standards change across different age groups. Values represent a 1RM in lbs.

Age Beginner Novice Intermediate Advanced Elite
15 11 31 62 104 154
20 13 35 71 119 176
25 13 36 73 122 181
30 13 36 73 122 181
35 13 36 73 122 181
40 13 36 73 122 181
45 12 34 69 116 171
50 12 32 65 108 161
55 11 30 60 100 149
60 10 27 55 92 136
65 9 25 49 83 123
70 8 22 44 74 110
75 7 20 40 66 98
80 6 18 35 59 88
85 6 16 32 53 79
90 5 14 29 48 71

What Do Spider Curl Strength Standards Mean?

Beginner

Stronger than 5% of lifters. You are learning the bar path and loading on the Spider Curl, building the controlled movement pattern and mind-muscle connection needed to train the target muscle effectively.

Novice

Stronger than 20% of lifters. You can perform the Spider Curl with strict form and a smooth tempo. You are adding resistance progressively without sacrificing range of motion or using body English.

Intermediate

Stronger than 50% of lifters. Your Spider Curl is performed with excellent control and targeted tension. You use RPE to manage isolation work intensity and program it strategically within your training split.

Advanced

Stronger than 80% of lifters. You have built significant strength on the Spider Curl through disciplined, progressive training. You employ advanced techniques like drop sets, pauses, and tempo work to continue driving adaptation.

Elite

Stronger than 95% of lifters. Your Spider Curl strength is at the upper end of what most lifters achieve. You have maximized the target muscle development through years of focused, periodized isolation work.

How to Progress Your Spider Curl

Tier-specific training recommendations to move your Spider Curl to the next level.

Beginner → Novice Building Your Foundation
  • Train the Spider Curl 2x per week with slow, controlled reps.
  • Focus on full range of motion and eliminating momentum or swinging.
  • Keep sets at RPE 6-7 to develop proper movement patterns.
  • Build the mind-muscle connection - feel the target muscle working on every rep.
Track your E1RM progress →
Novice → Intermediate Structured Progression
  • Increase load progressively while keeping strict form on the Spider Curl.
  • Program 3-4 sets of 8-15 reps at RPE 7-8.
  • Add a variation (different grip, angle, or equipment) to address development gaps.
  • Place isolation work after your primary compound movements.
Plan your RPE-based sessions →
Intermediate → Advanced Advanced Isolation Techniques
  • Use drop sets, paused reps, and partial reps to break through Spider Curl plateaus.
  • Train at RPE 8-9 with advanced intensity techniques on your last 1-2 sets.
  • Manipulate tempo to increase time under tension without compromising form.
  • Manage total volume for the target muscle group across all exercises.
Calculate working set loads →
Advanced → Elite Mastery
  • Maximize Spider Curl strength through precise programming and fatigue management.
  • Use periodized blocks to cycle between volume, intensity, and deload phases.
  • Quality of contraction matters more than load at this level.
  • Continuous refinement of technique will yield the remaining gains.
View RPE-to-percentage chart →

How to Perform Spider Curl

  1. Adjust an incline bench to a 45-degree angle.
  2. Lie face down on the bench, chest and stomach supported, with your feet firmly planted on the floor.
  3. Hold a barbell or dumbbells with an underhand grip (palms facing up), arms fully extended downward.
  4. Keep your upper arms stationary and close to the bench, and curl the weight towards your shoulders by contracting your biceps.
  5. Pause and squeeze your biceps at the top of the movement.
  6. Slowly lower the weight back to the starting position, maintaining control throughout the descent.
  7. Repeat for the desired number of repetitions.

Read the complete Spider Curl guide on FitnessVolt →

Tips for Spider Curl

  • Focus on slow and controlled movements to maximize muscle tension.
  • Keep your upper arms stationary to isolate the biceps effectively.
  • Avoid using momentum to lift the weight; ensure the biceps are doing the work.
  • Exhale while curling the weight up and inhale while lowering it down.

Where Do These Spider Curl Standards Come From?

These Spider Curl standards are based on 2.5M+ verified competition results from powerlifting, weightlifting, and strongman federations worldwide. Every number comes from a sanctioned meet with certified judges - not self-reported gym lifts. Data is sourced from OpenPowerlifting and other verified competition databases, ensuring accuracy you can trust.

Last Updated: March 30, 2026

Reviewed by the Fitness Volt Editorial Team, certified strength training analysts.

Is Your Spider Curl Good for Your Weight?

Strength standards help you objectively measure your Spider Curl performance relative to other lifters of the same bodyweight and sex. Here is how to interpret them:

  1. Find your bodyweight in the left column of the table above.
  2. Look across the row to find which strength level your 1RM falls into.
  3. Use the age tab to see how your strength compares within your age group.
  4. Switch between Male and Female standards using the toggle - each has its own dataset.

If you do not know your 1RM, use the E1RM Calculator to estimate it from any rep set. For example, if you can Spider Curl 185 lbs for 5 reps, the calculator will estimate your max.

These standards are derived from 2.5M+ competition results across powerlifting, weightlifting, and strongman federations worldwide, combined with community training data.

Frequently Asked Questions

A "good" Spider Curl depends on your bodyweight, sex, and training experience. As a general benchmark, an Intermediate-level lift (stronger than 50% of lifters) is a solid goal for most recreational athletes. Check the table above for your specific bodyweight.
Most lifters can reach Intermediate level on the Spider Curl within 1-2 years of consistent training with progressive overload and proper nutrition. Genetics, training program quality, and recovery all play a role.
Yes. Our standards are calculated from 2.5M+ verified competition results and community-reported data. They are adjusted for bodyweight and age to give you an accurate comparison.
These standards are based on raw (unequipped) lifts. If you use supportive equipment like a bench shirt or squat suit, your equipped numbers will be higher than these standards reflect.

Related Exercise Standards

Related Calculators

E1RM Calculator Estimate your one-rep max from any rep set Benchmarks Compare against competition data RPE Chart Training load percentages by RPE