10 Best Spider Curl Alternatives When You Can't Use an EZ-Bar
If you can't perform Spider Curls, use strict elbow-flexion movements that preserve supination and peak contraction. Good options include incline dumbbell curls, preacher curls, standing barbell curls, hammer curls, and chin-ups. Cue: keep your elbows fixed and fully supinate at the top to maximize biceps long-head activation and peak tension.
Original Exercise: Spider Curl
How to Perform Spider Curl
- Start out by setting the bar on the part of the preacher bench that you would normally sit on. Make sure to align the barbell properly so that it is balanced and will not fall off.
- Move to the front side of the preacher bench (the part where the arms usually lay) and position yourself to lay at a 45 degree slant with your torso and stomach pressed against the front side of the preacher bench.
- Make sure that your feet (especially the toes) are well positioned on the floor and place your upper arms on top of the pad located on the inside part of the preacher bench.
- Use your arms to grab the barbell with a supinated grip (palms facing up) at about shoulder width apart or slightly closer from each other.
- Slowly begin to lift the barbell upwards and exhale. Hold the contracted position for a second as you squeeze the biceps.
- Slowly begin to bring the barbell back to the starting position as your breathe in. .
- Repeat for the recommended amount of repetitions.
Pro Tips
- Category: Strength
- Force: Pull
- Movement type: Isolation
Best Spider Curl Alternatives
1. Ez Barbell Spider Curl
99.4% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold the ez barbell with an underhand grip, palms facing up.
- Rest your upper arms on a preacher bench or stability ball, allowing your elbows to hang down.
- Keeping your upper arms stationary, exhale and curl the barbell up towards your shoulders.
- Pause for a moment at the top, squeezing your biceps.
- Inhale and slowly lower the barbell back to the starting position.
2. Barbell Prone Incline Curl
99.2% MatchHow to perform this exercise
- Set up an incline bench at a 45-degree angle.
- Lie face down on the bench with your chest and stomach resting against it.
- Hold a barbell with an underhand grip, shoulder-width apart.
- Extend your arms fully, allowing the barbell to hang down towards the floor.
- Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
3. Barbell Lying Preacher Curl
99.2% MatchHow to perform this exercise
- Sit on a preacher bench with your chest against the pad and your arms extended over the edge, holding a barbell with an underhand grip.
- Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
- Continue to raise the bar until your biceps are fully contracted and the bar is at shoulder level.
- Hold the contracted position for a brief pause as you squeeze your biceps.
- Inhale and slowly begin to lower the barbell back to the starting position.
4. Dumbbell Prone Incline Curl
98.7% MatchHow to perform this exercise
- Adjust the bench to a 45-degree incline.
- Lie face down on the bench with your chest and stomach resting against it.
- Hold a dumbbell in each hand with your palms facing down and your arms fully extended.
- Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
- Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
5. Dumbbell Prone Incline Hammer Curl
94.7% MatchHow to perform this exercise
- Adjust the bench to a 45-degree incline.
- Lie face down on the bench with a dumbbell in each hand, palms facing each other.
- Allow your arms to hang straight down towards the floor, keeping your elbows slightly bent.
- Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
- Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
6. Dumbbell Reverse Spider Curl
94.1% MatchHow to perform this exercise
- Stand up straight with a dumbbell in each hand, palms facing your body and arms fully extended.
- Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
- Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
- Hold the contracted position for a brief pause as you squeeze your biceps.
- Inhale and slowly begin to lower the dumbbells back to the starting position.
7. Dumbbell One Arm Prone Curl
92.4% MatchHow to perform this exercise
- Lie face down on a flat bench with a dumbbell in one hand, palm facing down.
- Extend your arm fully, letting it hang straight down towards the floor.
- Keeping your upper arm stationary, curl the dumbbell up towards your shoulder by contracting your biceps.
- Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
- Repeat for the desired number of repetitions, then switch arms.
8. Drag Curl
92% MatchHow to perform this exercise
- Grab a barbell with a supinated grip (palms facing forward) and get your elbows close to your torso and back. This will be your starting position.
- As you exhale, curl the bar up while keeping the elbows to the back as you "Drag" the bar up by keeping it in contact with your torso. Tip: As you can see, you will not be keeping the elbows pinned to your sides, but instead you will be bringing them back. Also, do not lift your shoulders.
- Slowly go back to the starting position as you keep the bar in contact with the torso at all times.
- Repeat for the recommended amount of repetitions.
9. Barbell Curl
92% MatchHow to perform this exercise
- Stand up straight with your feet shoulder-width apart and hold a barbell with an underhand grip, palms facing forward.
- Keep your elbows close to your torso and exhale as you curl the weights while contracting your biceps.
- Continue to raise the bar until your biceps are fully contracted and the bar is at shoulder level.
- Hold the contracted position for a brief pause as you squeeze your biceps.
- Inhale as you slowly begin to lower the bar back to the starting position.
10. Close-Grip EZ Bar Curl
92% MatchHow to perform this exercise
- Stand up with your torso upright while holding an E-Z Curl Bar at the closer inner handle. The palm of your hands should be facing forward and they should be slightly tilted inwards due to the shape of the bar. The elbows should be close to the torso. This will be your starting position.
- While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Tip: Only the forearms should move.
- Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard.
- Slowly begin to bring the bar back to starting position as your breathe in.
- Repeat for the recommended amount of repetitions.
Why You Might Need a Spider Curl Alternative
You might substitute Spider Curls for equipment limits, joint pain, or to vary stimulus. Lack of an EZ-bar, wrist or elbow irritation from sustained supination, or the need to overload differently are common reasons. For example, hammer curls reduce supination torque and shift load toward the brachioradialis—cue: keep a neutral wrist and drive force through the thumb side. Cable curls provide constant tension if you want time under tension. Alternates let you target the long head (incline curls with a backward lean) or emphasize the brachialis (reverse-grip curls with a straight wrist) to round out arm development.
How to Choose the Right Substitute
Select a substitute based on equipment, pain history, and the muscle emphasis you want. If you want peak contraction like Spider Curls, choose supinated dumbbell curls and pause at the top—cue: squeeze the biceps for one second with full elbow flexion to recruit the biceps brachii. If wrists bother you, pick neutral-grip hammer curls to shift load to the brachioradialis and lower supination torque. For progressive overload, use barbell or cable options that allow incremental loading. Also factor range of motion: incline curls increase long-head stretch, while preacher curls limit shoulder involvement and isolate elbow flexion.
Frequently Asked Questions
What muscles does Spider Curl work?
The Spider Curl primarily targets the biceps brachii, driving high long- and short-head activation through strict elbow flexion and minimized shoulder movement. It also recruits the brachialis and brachioradialis as secondary movers. Cue: keep the upper arm perpendicular to the floor and fully supinate at the top to maximize biceps peak activation.
What is the best bodyweight alternative to Spider Curl?
A close-grip chin-up is the top bodyweight alternative because it loads elbow flexion under full-body resistance and emphasizes the biceps. Cue: use an underhand grip, pull with the elbows, and finish with your chin over the bar to replicate elbow-flexion mechanics. For more isolation, perform slow towel-assisted chin negatives to increase time under tension.
Can I build muscle without doing Spider Curl?
Yes. You can build biceps mass using compound lifts like chin-ups and rows plus isolation moves such as incline dumbbell curls and preacher curls. Focus on progressive overload, full range of motion, and controlled eccentrics—cue: emphasize clean elbow flexion and full supination when targeting the biceps.
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