How to do the Resistance Band Spider Curl
- Kneel behind the incline bench, chest resting on it, arms hanging down.
- Hold a band handle in each hand, palms facing forward.
- Curl the handles up, bending your elbows while keeping your upper arms still.
- Slowly lower the handles until your elbows are fully extended.
Full technique — 7 steps
- Attach a band with a handle to each side of the bench base.
- Kneel at the back of the incline bench and rest your chest against it, head over the top edge.
- Hold a handle in each hand with an underhand grip and let your arms hang straight down.
- Let your upper arms hang nearly vertical and keep them fixed throughout the curl.
- Curl the handles upward by bending your elbows until they reach the top edge of the bench.
- Squeeze the biceps at the top without letting the elbows drift forward.
- 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
Compared with similar variants
| Resistance Band Spider Curl | Hammer Curl | Alternating Dumbbell Curl | Barbell Curl | |
|---|---|---|---|---|
| Level | Beginner | Beginner | Beginner | Beginner |
| Technique to learn | easy | easy | easy | easy |
| How tiring | low | low | low | low |
| Elbow | low | low | low | moderate |
| Wrist | low | low | low | low |
| Equipment | Resistance bands, Adjustable bench | Dumbbells | Dumbbells | Barbell |
An estimate from our exercise ratings, not medical advice. How we rate exercises
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Dumbbells
- Stability Ball Dumbbell Preacher Curl Same level
- Standing Concentration Curl Same level
Machine
- Alternating Machine Biceps Curl Easier
- Ski Erg Biceps Curl Same level
No equipment
- EZ Bar Spider Curl Same level
- Leg Resisted Biceps Curl Same level
Kettlebell
- Incline Bench Kettlebell Preacher Curl Same level
- Kettlebell Concentration Curl Same level
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
- This exercise Resistance Band Spider Curl
- Harder Resistance Band Zottman Curl
- Harder Bent Over Barbell Curl
Too hard for now? Start with the Alternating Resistance Band Curl.
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).
