Spider Curl (Cable)

A biceps isolation exercise using a cable machine where you perform elbow flexion with your chest against an incline bench to eliminate momentum.

Instructions

1. Attach a straight bar or EZ curl bar to a low pulley cable and select appropriate weight.
2. Sit on an incline bench facing the cable machine at approximately a 45-degree angle.
3. Position your chest and arms against the incline so your arms are extended forward.
4. Grasp the bar with an underhand grip (palms facing up) at arm’s length.
5. Curl the bar upward by flexing at the elbows, bringing your hands toward your shoulders.
6. Squeeze your biceps at the top of the movement.
7. Lower the bar back to the starting position in a controlled manner.

Tips

• The incline bench position prevents momentum and isolates the biceps effectively
• Keep your upper arms stationary and only move at the elbow joint
• The cable provides constant tension throughout the entire range of motion
• Use lighter weight than standing curls due to the strict form requirements
• Perform the movement slowly with a controlled tempo for maximum muscle activation