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Arms Cable Intermediate Video

How to do the Spider Bicep Cable Curls

Primary: Biceps.

Spider Bicep Cable Curls are an effective exercise for targeting the biceps, particularly the long head of the bicep. This exercise isolates the biceps by taking the rest of the body out of the movement, ensuring that the biceps do all the work. It is typically done using a cable machine, which maintains constant tension on the muscles, and a bench to stabilize the body. This makes it a great addition to any arm workout routine.

Demo video: Spider Bicep Cable Curls · from the Fitbe exercise library Open in Fitbe →

Step by step

  1. 1

    Set up an incline bench at a 45-degree angle, and position it in front of a cable machine.

  2. 2

    Attach a straight or EZ-curl bar to a low pulley on the cable machine.

  3. 3

    Lie down on the bench facing the cable machine and grab the bar with an underhand grip (palms facing up).

  4. 4

    Start with your arms fully extended and your biceps fully stretched.

  5. 5

    Curl the bar towards your shoulders while keeping your upper arms stationary.

  6. 6

    Squeeze your biceps at the top of the movement, then slowly lower the bar back to the starting position.

Coaching cues

  • Ensure that your elbows remain stationary throughout the exercise; do not allow them to flare out.
  • Focus on controlled, slow movements to maximize muscle engagement and reduce the risk of injury.
  • Avoid using momentum; strive to keep your form strict to fully isolate the biceps.

Sets, reps and where it fits

Muscle

3–4 × 8–12

rest 60–90 s

Strength

not a strength lift

use for assistance

Fat loss

3 × 10–15

rest 45–60 s

Impact: low Knee stress: low Spine load: low Gym only

Spider Bicep Cable Curls alternatives

Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.

Cable CurlCable · beginner Cable Handles Bicep CurlCable · beginner Cable Rope CurlsCable · beginner V-Bar Bicep CurlsCable · beginner Cable Reverse Grip Bar CurlCable · intermediate Cable Squat Bicep CurlsCable · intermediate

Frequently asked questions

What muscles does the Spider Bicep Cable Curls work?

Primary: Biceps.

How many sets and reps of Spider Bicep Cable Curls should I do?

For muscle: 3–4 sets of 8–12 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.

What can I do instead of the Spider Bicep Cable Curls?

Same movement pattern, different equipment: Cable Curl, Cable Handles Bicep Curl, Cable Rope Curls, V-Bar Bicep Curls, Cable Reverse Grip Bar Curl, Cable Squat Bicep Curls.

Is the Spider Bicep Cable Curls good for beginners?

With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.