# Resistance Band Spider Curl

A chest-supported biceps curl on an incline bench, with a band anchored at the base of the bench for each hand. Your arms hang straight down and your chest rests on the bench, so the torso cannot help the lift.

- Beginner · Isolation
- Equipment: Resistance bands, Adjustable bench
- HD video: https://media.seto.fit/exercises/band-prone-incline-curl/video/female.mp4
- HTML: https://seto.fit/exercises/resistance-band-spider-curl/

## Muscles worked

- Biceps: 9/10
- Forearms: 5/10

## How to do the Resistance Band Spider Curl

1. Kneel behind the incline bench, chest resting on it, arms hanging down.
2. Hold a band handle in each hand, palms facing forward.
3. Curl the handles up, bending your elbows while keeping your upper arms still.
4. Slowly lower the handles until your elbows are fully extended.

### Full technique — 7 steps

1. Attach a band with a handle to each side of the bench base.
2. Kneel at the back of the incline bench and rest your chest against it, head over the top edge.
3. Hold a handle in each hand with an underhand grip and let your arms hang straight down.
4. Let your upper arms hang nearly vertical and keep them fixed throughout the curl.
5. Curl the handles upward by bending your elbows until they reach the top edge of the bench.
6. Squeeze the biceps at the top without letting the elbows drift forward.
7. Lower the handles until your elbows are fully extended while keeping tension on the bands.

## Common mistakes

- Turning it into a hammer curl
- Letting elbows drift forward
- Cutting off the bottom range
- Shrugging shoulders toward ears
- Lifting the chest off the bench

## Form cues

- Keep upper arms still
- Let arms hang fully
- Curl through the pinkies
- Keep shoulders down
- Fully extend each rep

## How much to do

- **Strength**: 3 sets of 8–10 reps · rest 1 min 15 s · 2 reps in reserve · lower 2 s, pause 1 s, lift 1 s
- **Muscle growth** (good fit): 3–4 sets of 12–15 reps · rest 1 min · 2–3 reps in reserve · lower 2 s, pause 1 s, lift 1 s
- **Endurance** (good fit): 2–3 sets of 20–25 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Dumbbells**: [Stability Ball Dumbbell Preacher Curl](https://seto.fit/exercises/stability-ball-dumbbell-preacher-curl/), [Standing Concentration Curl](https://seto.fit/exercises/standing-concentration-curl/)
- **Machine**: [Alternating Machine Biceps Curl](https://seto.fit/exercises/alternating-machine-biceps-curl/), [Ski Erg Biceps Curl](https://seto.fit/exercises/ski-erg-biceps-curl/)
- **No equipment**: [EZ Bar Spider Curl](https://seto.fit/exercises/ez-bar-spider-curl/), [Leg Resisted Biceps Curl](https://seto.fit/exercises/leg-resisted-biceps-curl/)
- **Kettlebell**: [Incline Bench Kettlebell Preacher Curl](https://seto.fit/exercises/incline-bench-kettlebell-preacher-curl/), [Kettlebell Concentration Curl](https://seto.fit/exercises/kettlebell-concentration-curl/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Alternating Resistance Band Curl](https://seto.fit/exercises/alternating-resistance-band-curl/) — Beginner
- **This exercise: Resistance Band Spider Curl — Beginner**
- Harder: [Resistance Band Zottman Curl](https://seto.fit/exercises/resistance-band-zottman-curl/) — Beginner
- Harder: [Bent Over Barbell Curl](https://seto.fit/exercises/bent-over-barbell-curl/) — Intermediate

## Quick answers

### What muscles does the Resistance Band Spider Curl work?

Primary: Biceps 9/10. Also works: Forearms 5/10.

### Which joints does the Resistance Band Spider Curl load?

Elbow: low, Wrist: low.

### When should I do the Resistance Band Spider Curl in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 6 min with rest.

### How many sets and reps of the Resistance Band Spider Curl?

Strength: 3 sets of 8–10 reps, rest 1 min 15 s, 2 reps in reserve. Muscle growth: 3–4 sets of 12–15 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 20–25 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Resistance Band Spider Curl?

Dumbbells: Stability Ball Dumbbell Preacher Curl, Standing Concentration Curl. Machine: Alternating Machine Biceps Curl, Ski Erg Biceps Curl. No equipment: EZ Bar Spider Curl, Leg Resisted Biceps Curl. Kettlebell: Incline Bench Kettlebell Preacher Curl, Kettlebell Concentration Curl.

### What is an easier version of the Resistance Band Spider Curl?

Alternating Resistance Band Curl (Beginner).

### What is a harder version of the Resistance Band Spider Curl?

Resistance Band Zottman Curl (Beginner), Bent Over Barbell Curl (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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