Exercise library / Arms
Spider curl
Arms · Dumbbells
Sets, reps and RIR
Sets3 to 4
Reps10 to 15
RIR0 to 2
Single-joint work responds to reps and time under tension more than to heavy load.
RIR means reps in reserve: how many you could still have done when you racked it. RIR 2 is two short of failure.
Muscles worked
Primary: Biceps.
Secondary: Forearms.
Estimate your one-rep max
Epley's formula, from a set you have actually done. It is an estimate, and it drifts above eight reps, so keep the input between one and twelve.
Enter a set to see the estimate.
What it is called elsewhere
- Norwegian Spider curl
- Swedish Spider curl
- Danish Spider curl
- German Spider Curl
- Spanish Curl araña
- Italian Spider curl
- Portuguese Rosca spider
- Russian Паучий подъём на бицепс
- French Spider curl
Related arms exercises
athlate logs this exercise, keeps the numbers, and tells you what you lifted last time.