What should I feel during Spider curl (preacher bench, face-down)?

Bicep under load from full stretch to full contraction without momentum.

What are common mistakes with Spider curl (preacher bench, face-down)?

Swinging the torso to assist the curl; Partial ROM stopping short of the stretch; Elbow drifting forward off the bench

How do I progress Spider curl (preacher bench, face-down)?

Add weight or use a slow 3 s eccentric on each rep.

What can I do instead of Spider curl (preacher bench, face-down)?

Barbell curl (strict), Incline DB curl (long-head bias), EZ-bar curl

Spider curl (preacher bench, face-down)

Chest on incline bench face-down, arm hangs free, curl to shoulder.

family=spider curl preacher bench face downpattern=elbow flexionforce=pullmechanic=isolationequipment=free_weight

Muscles

muscle emphasis · training guidance

bicepsPRIME

brachialis68

Primary: biceps
Supporting: brachialis

Mechanics

Pattern: elbow flexion
Equipment: dumbbell, barbell, ez-bar
Geometry: Variable Range
Target feel: Bicep under load from full stretch to full contraction without momentum.
Progression: Add weight or use a slow 3 s eccentric on each rep.
Regression: Use lighter dumbbells and focus on the stretch at the bottom.

Watch for

Swinging the torso to assist the curl
Partial ROM stopping short of the stretch
Elbow drifting forward off the bench

Equipment context

The barbell version lets you move the most absolute load, while your grip and shoulder girdle stabilize the path. Dumbbells allow a longer range of motion and independent arm movement, which can reveal side-to-side differences.

Substitutions

See all 30 biceps exercises in the Atlas

Progression ladder

Beginner / regression: Use lighter dumbbells and focus on the stretch at the bottom.
Standard: Spider curl (preacher bench, face-down)
Advanced / progression: Add weight or use a slow 3 s eccentric on each rep.

Atlas metrics

Movement pattern: elbow flexion
Primary target: biceps
Supporting muscles: brachialis
Equipment: dumbbell, barbell, ez-bar
Joint geometry: Variable Range
Alternatives: 3 substitutions

Evidence & limits

Last reviewed against peer-reviewed biomechanics references. Exercise descriptions are framed as training guidance, not medical advice.

Source: ExRx.net Exercise & Muscle Directory

Eccentryx is fitness software. It is not a medical device and is not intended to diagnose, treat, cure, or prevent any disease, injury, or medical condition. Consult a licensed physician before beginning any exercise program.

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FAQ

How do I set up Spider curl (preacher bench, face-down)?: Chest on incline bench face-down, arm hangs free, curl to shoulder.
What should I feel during Spider curl (preacher bench, face-down)?: Bicep under load from full stretch to full contraction without momentum.
What are common mistakes with Spider curl (preacher bench, face-down)?: Swinging the torso to assist the curl; Partial ROM stopping short of the stretch; Elbow drifting forward off the bench
How do I progress Spider curl (preacher bench, face-down)?: Add weight or use a slow 3 s eccentric on each rep.
What can I do instead of Spider curl (preacher bench, face-down)?: Barbell curl (strict), Incline DB curl (long-head bias), EZ-bar curl

Asset in production

Verified form media not published yet

This indexed Atlas page keeps the exercise metadata live while the verified form asset is in production. No generated or placeholder exercise media is shown here.

Movement family: spider curl preacher bench face down
Force type: pull
Graph edges: 1360 Atlas movement links reviewed

Nearest visible substitute: Barbell curl (strict)

nearest visible Atlas substitute found in 1 movement graph hop
movement graph path: Spider curl (preacher bench, face-down) -> Barbell curl (strict)
curated substitution in the Atlas
same target muscle: biceps

Train Spider curl (preacher bench, face-down) in Gym Mode → Browse the public Atlas →