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Spider Curl Strength Standards for Men and Women

Discover how your Spider Curl performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.

Calculate Your Spider Curl Strength Level

Calculate Your Spider Curl Strength

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Spider Curl Weight Standards

Compare your Spider Curl performance to these weight standards and see where you stand.

LevelWeight
Beginner17 lbs
Novice40 lbs
Intermediate77 lbs
Advanced126 lbs
Elite185 lbs

Spider Curl Bodyweight Ratio Standards

See how your Spider Curl strength measures up relative to your body weight.

LevelBodyweight Ratio
Beginner0.10
Novice0.20
Intermediate0.45
Advanced0.70
Elite1.05
LevelBodyweight Ratio
Beginner0.10
Novice0.20
Intermediate0.35
Advanced0.55
Elite0.80

Spider Curl Standards by Bodyweight

Find the Spider Curl strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs8 lbs23 lbs50 lbs89 lbs137 lbs
120 lbs10 lbs26 lbs55 lbs96 lbs146 lbs
130 lbs11 lbs29 lbs60 lbs102 lbs154 lbs
140 lbs13 lbs32 lbs64 lbs108 lbs161 lbs
150 lbs15 lbs35 lbs69 lbs114 lbs168 lbs
160 lbs17 lbs38 lbs73 lbs119 lbs175 lbs
170 lbs18 lbs41 lbs77 lbs125 lbs181 lbs
180 lbs20 lbs44 lbs81 lbs130 lbs188 lbs
190 lbs22 lbs47 lbs85 lbs135 lbs194 lbs
200 lbs24 lbs50 lbs89 lbs140 lbs199 lbs
210 lbs26 lbs53 lbs93 lbs144 lbs205 lbs
220 lbs27 lbs55 lbs96 lbs149 lbs210 lbs
230 lbs29 lbs58 lbs100 lbs153 lbs216 lbs
240 lbs31 lbs60 lbs103 lbs158 lbs221 lbs
250 lbs33 lbs63 lbs106 lbs162 lbs226 lbs
260 lbs34 lbs65 lbs110 lbs166 lbs230 lbs
270 lbs36 lbs68 lbs113 lbs170 lbs235 lbs
280 lbs38 lbs70 lbs116 lbs174 lbs240 lbs
290 lbs39 lbs73 lbs119 lbs177 lbs244 lbs
300 lbs41 lbs75 lbs122 lbs181 lbs248 lbs
310 lbs43 lbs77 lbs125 lbs184 lbs252 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs12 lbs24 lbs42 lbs67 lbs96 lbs
100 lbs13 lbs26 lbs45 lbs71 lbs101 lbs
110 lbs14 lbs28 lbs48 lbs74 lbs105 lbs
120 lbs16 lbs30 lbs51 lbs78 lbs109 lbs
130 lbs17 lbs32 lbs53 lbs81 lbs113 lbs
140 lbs18 lbs34 lbs56 lbs84 lbs116 lbs
150 lbs19 lbs35 lbs58 lbs87 lbs120 lbs
160 lbs21 lbs37 lbs60 lbs89 lbs123 lbs
170 lbs22 lbs39 lbs62 lbs92 lbs126 lbs
180 lbs23 lbs40 lbs64 lbs94 lbs129 lbs
190 lbs24 lbs42 lbs66 lbs97 lbs132 lbs
200 lbs25 lbs43 lbs68 lbs99 lbs134 lbs
210 lbs26 lbs44 lbs70 lbs101 lbs137 lbs
220 lbs27 lbs46 lbs71 lbs103 lbs139 lbs
230 lbs28 lbs47 lbs73 lbs105 lbs142 lbs
240 lbs29 lbs48 lbs75 lbs107 lbs144 lbs
250 lbs30 lbs50 lbs76 lbs109 lbs146 lbs
260 lbs31 lbs51 lbs78 lbs111 lbs148 lbs

Spider Curl Standards by Age

Discover how Spider Curl strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
1515 lbs35 lbs66 lbs108 lbs158 lbs
2017 lbs39 lbs75 lbs123 lbs180 lbs
2517 lbs40 lbs77 lbs126 lbs185 lbs
3017 lbs40 lbs77 lbs126 lbs185 lbs
3517 lbs40 lbs77 lbs126 lbs185 lbs
4017 lbs40 lbs77 lbs126 lbs185 lbs
4516 lbs38 lbs73 lbs120 lbs175 lbs
5016 lbs36 lbs69 lbs112 lbs165 lbs
5515 lbs34 lbs64 lbs104 lbs153 lbs
6014 lbs31 lbs59 lbs96 lbs140 lbs
6513 lbs29 lbs53 lbs87 lbs127 lbs
7012 lbs26 lbs48 lbs78 lbs114 lbs
7511 lbs24 lbs44 lbs70 lbs102 lbs
8010 lbs22 lbs39 lbs63 lbs92 lbs
8510 lbs20 lbs36 lbs57 lbs83 lbs
909 lbs18 lbs33 lbs52 lbs75 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1516 lbs29 lbs48 lbs73 lbs102 lbs
2017 lbs33 lbs55 lbs83 lbs116 lbs
2518 lbs33 lbs56 lbs85 lbs119 lbs
3018 lbs33 lbs56 lbs85 lbs119 lbs
3518 lbs33 lbs56 lbs85 lbs119 lbs
4018 lbs33 lbs56 lbs85 lbs119 lbs
4517 lbs32 lbs53 lbs81 lbs113 lbs
5016 lbs30 lbs50 lbs76 lbs106 lbs
5515 lbs28 lbs47 lbs71 lbs99 lbs
6014 lbs26 lbs43 lbs65 lbs90 lbs
6513 lbs24 lbs39 lbs59 lbs82 lbs
7012 lbs22 lbs36 lbs53 lbs74 lbs
7512 lbs20 lbs32 lbs48 lbs67 lbs
8011 lbs18 lbs29 lbs44 lbs60 lbs
8510 lbs17 lbs27 lbs39 lbs54 lbs
909 lbs16 lbs25 lbs36 lbs49 lbs

Spider Curl Overview

The Spider Curl is an isolation exercise targeting the biceps, performed on an incline bench to maximize muscle contraction and minimize momentum, enhancing bicep strength and definition.

Muscles Worked

Equipment Needed

Incline Bench, Dumbbells or Barbell

How To Perform the 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.

Want to perfect your form? Check out our detailed guide on Spider Curl for proper technique and tips.

Pro 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.

Compare Other Exercises

Exercise Comparison

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