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bicepsintermediateReviewed by Dr. Ananya Iyer, DPT

Incline Bench Spider Curl

Chest-supported curl placing biceps in front of body for complete peak contraction.

Recommended Sets3 Sets
Rep Range10–12 Reps
Rest Period60s Rest
Equipmentbarbell, bench

3D Visual Form & Technique Demonstration

Biomechanically verified form execution and joint angle cues.

Official Video Tutorial · 3D Biomechanics & Form DemonstrationWatch on YouTube
How to Execute the Incline Bench Spider Curl

Lie face down on 45-degree incline bench with arms hanging straight down. Hold barbell or dumbbells, curl upward without letting elbows swing back.

  • Primary Muscle: BICEPS
  • Secondary Synergists: Pure Isolation
  • Rest Interval: 60 seconds between sets

Incline Bench Spider Curl Anatomy Activation

Primary motor unit recruitment for biceps with secondary synergist stabilizers.

Primary (biceps)
Anterior (Front View)
Anterior Muscle Recruitment: bicepsFront anatomical silhouette highlighting biceps in orange as active agonist.
● Primary Target View
Posterior (Back View)
Posterior Muscle Recruitment: bicepsBack anatomical silhouette highlighting biceps in orange as active agonist.
Secondary / Stabilizer View
Anatomical PlaneSagittal Plane
Primary KinesiologyElbow Flexion & Supination
Biomechanical VectorSuperior vector pulling radius towards shoulder
Active Anatomy:Primary: biceps
Figure: Biomechanical muscle recruitment model for biceps. Highlighted in orange is the primary agonist motor unit; highlighted in blue are synergistic stabilizing groups (isolation mechanics).

Step-by-Step Execution Guide

1

Lie face down on 45-degree incline bench with arms hanging straight down.

2

Hold barbell or dumbbells, curl upward without letting elbows swing back.

3

Squeeze biceps at peak, lower slowly.

Common Mistakes & Form Fixes

Pulling elbows back towards ribs.

Lifting chest off pad.

Biomechanical Safety & Injury Warning

Pad eliminates all lower back strain.

Alternative Exercises & Swaps

If the equipment is occupied or you need a joint-friendly variation, substitute with these approved movements:

EZ-Bar Preacher Curlbiceps
View Form
Seated Concentration Curlbiceps
View Form
Rohan Varma, CSCS
Authored By
Rohan Varma, CSCSHead Strength Coach & Biomechanics Lead
Dr. Ananya Iyer, DPT
Medically Reviewed By
Dr. Ananya Iyer, DPTChief Medical & Biomechanics Reviewer
Last Reviewed & Verified: 2026-03-29
Read our Medical Fact-Checking Standards
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