Progression ladder for the Spider Curl

Pick an exercise to see the easier and harder steps either side of it, and log your sets so you can see when you are ready to move up.

Choose a different exercise

Search the exercise catalogue by name. The ladder and the log below both follow whichever exercise you pick.

Easier and harder steps around the Spider Curl

These are the substitutes for the Spider Curl, ranked by difficulty from the substitutes list: the ones we score below it, then the ones we score above it. They are not reviewed progression steps, so treat the order as a starting point and judge the jump yourself.

Easier steps (6)

  1. Dumbbell Prone Incline CurlPlay demonstration

    Dumbbell Prone Incline Curl

    • Intermediate
    • Dumbbell
    • Biceps
  2. Barbell Prone Incline CurlPlay demonstration

    Barbell Prone Incline Curl

    • Beginner
    • Barbell
    • Biceps
  3. Dumbbell Preacher CurlPlay demonstration

    Dumbbell Preacher Curl

    • Beginner
    • Dumbbell
    • Biceps
  4. Dumbbell One Arm Prone CurlPlay demonstration

    Dumbbell One Arm Prone Curl

    • Beginner
    • Dumbbell
    • Biceps
  5. Close-grip Ez-bar Curl With Band

    Close-grip Ez-bar Curl With Band

    • Beginner
    • Ez-barbell
    • Biceps
  6. Close-grip EZ Bar Curl

    Close-grip EZ Bar Curl

    • Beginner
    • Barbell
    • Biceps

Where you are now

Spider Curl

Spider Curl

  • Intermediate
  • Ez-barbell
  • Biceps

Harder steps

Nothing in the substitutes for the Spider Curl scores harder than it.

Log a workout on the Spider Curl

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Your streak and badges on this account

A streak counts the days you log a workout, and badges mark what your equipment and training have unlocked. Both start once you sign in.