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Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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General training information, not medical advice. If something hurts, stop and see a professional.
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Explore/Biceps

Spider Curl

DumbbellIsolationEasy to learn
Front
Back
Primary

Works

Biceps

You need

Dumbbells, Bench

Dumbbells setup →
How to do itPicture · 3 steps
  1. 1Chest down on an incline bench
  2. 2Arms hang straight down
  3. 3Curl and squeeze hard at the top

Most common mistake

Shrugging up to finish reps.

Watch a demo
A
For biceps
#11 of 19
See the full list →
Research
70
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 70
Target tension · 35%5/5
Loaded stretch · 25%1/5
Progression · 20%4/5
Low cost · 20%5/5

Hardest at the top, where the biceps is shortest.

How scores work

Machine taken? Swap to

  • SBayesian Cable CurlCable
  • SMachine Preacher CurlMachine
  • ACable CurlCable
  • SIncline Dumbbell CurlDumbbell

Takes

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