The 10 Best Spider Curl Alternatives To Get Bigger, Stronger Muscle

Do you love the way spider curls look and feel but hate the fact that they work your muscles so hard? Well, good news! We’ve got your back! In this post, we’re going to discuss the benefits of spider curls for the muscle, show you the twelve best spider curl alternatives, and explain how to do each one correctly. From zottman curls to preacher curls, we’ve got you covered. So go ahead and give these alternatives a try; you won’t regret it!

Benefits of Spider curls for the muscles

If you’re looking for a great bicep builder, look no further than spider curls! These exercises work your bicep muscle and are a great choice for people of all fitness levels. Compared to traditional curl exercises, spider curls allow you to use heavier weights without damaging your muscles. Additionally, they’re a great way to start your workout and are ideal for those who are busy. Spider curls can be done at any stage in your training program—beginner, intermediate, or advanced – so there’s definitely a variation for everyone! So, why not give spider curls a try? You might be surprised at the muscle gains you experience!

Equipment used

If you’re looking to add some muscle definition and strength to your arms, spider curls are the perfect exercise for you. However, before starting this challenging exercise, make sure that you have the correct equipment—a curl bar is essential! Even if you don’t have access to a curl bar, there’s no need to worry. You can still perform spider curls using alternative tools such as a barbell or dumbbells.

Steps

1. This exercise uses the straight side of a Preacher Curl bench to increase the range of motion of the exercise.
2. Turn a Preacher Curl bench around so you are leaning against the angled side.
3. Grasp a barbell with palms up, approximately 6 inches apart.
4. Leaning against the bench, lower the bar along the flat side of the bench fully extending your arms.
5. Curl your arms up so your biceps are touching your forearms.
6. Slowly lower the bar to the starting position.
7. Note: Use a low weight to get used to the motion of this exercise.

Spider curl muscles worked

The spider curl targets the biceps muscle specifically.

Type: isolation

Primary: biceps brachii

The 10 Best Spider Curl Alternatives

If you’re looking for alternatives, these might be the perfect solution for you. These exercises provide the same resistance as traditional curl exercises but with greater muscle growth potential. They also require less time and can be done at home without any equipment required. So which spider curl alternative is best for you? Let’s take a closer look!

1. Zottman curls

Zottman curls are one of the best exercises for building muscle. They can be done at home with simple equipment, and you will see results quickly – in as little as 10 minutes! This is an excellent exercise for people who want to tone up their body fast and build solid muscle mass.

Muscles worked

Type: isolation

Primary: biceps brachii

Secondary: forearm

Equipment

dumbbell

How to do it

1. Stand with your feet shoulder width apart, your knees slightly bent and your and your abs drawn in.
2. Grasp a dumbbell in each hand with your palms facing each other.
3. Start with your hands at your sides.
4. Curl your arms up turning your wrists so they are facing down as the dumbbells reach your chest.
5. Pause for a moment and then return to the starting position.

2. Squatting cable curl

If you’re looking for an exercise that will help build muscle, the squat cable curl should be at the top of your list. Not only is it a great way to target your quads, hamstrings and glutes, but it’s also very effective – so much so that many people consider it one of the best exercises for building muscles without weights. To optimize results, make sure to use weight that is adequate for your level of fitness and go slowly at first until you get used to the machine. And don’t forget to take rest breaks between sets!

Muscles worked

Type: isolation

Primary: biceps brachii

How to do it

1. The squatting cable curl is a great exercise that allows you to isolate the biceps. Set up for the exercise by attaching a straight bar to the low pulley cable and selecting the weight you want to use on the stack.
2. Stand facing the cable machine and grasp the bar using an underhand grip (palms facing up) with your hands around shoulder width apart.
3. Squat straight down so your buttocks are touching your heels.
4. Rest the back of your arms (just behind the elbows) on your knees. Your knees will act as padding to really isolate the biceps.
5. To execute, slowly curl the bar up towards your body as far as possible.
6. Squeeze the biceps, and then slowly lower the weight back to the starting position.
7. Repeat for desired reps.

3. EZ Bar Spider Curl

Do you love doing spider curls but find them a bit too hard? Well, welcome to the world of the EZ bar curl! This simple and easy-to-use exercise machine is perfect for targeting your back and biceps muscles. Plus, it can be used at home or even in the gym – so there’s no excuse not to include it in your fitness routine! Not only does this superset workout give you variety in your workouts, but also keeps your muscles guessing. By mixing up exercises with an EZ bar, you’re sure to keep things interesting and challenging. So go ahead – add some spice into your fitness routine with an EZ bar curl!

Muscles Worked

This exercise uses an EZ or curl bar to better isolate and build the arms.

• Primary: biceps brachii
• Secondary: forearm

Equipment used

• EZ bar

How to

• Grip the EZ bar with an underhand grip, hands in line with your shoulders.
• Curl the bar up to your chest, then lower it back down.
• Keeping your elbows still, raise the bar up to your chest so that your forearms touch your biceps.
• Note: Lean up against a wall or post to keep yourself from swaying.
• Repeat for 10-12 reps.

4. Seated cable curls

Are you looking for a way to add muscle mass and definition to your curls? If so, seated cable curls are a great alternative. They work the entire muscle group – biceps, shoulders, chest and back – so you get results in no time. All you need is a set of weight plates and a seated cable machine to start training with these curls. Make sure to use the correct form when performing these curls so that you achieve the best results possible.

Muscles Worked

TARGETS: Biceps, Upper Back

Equipment

Cable

How to

Set up a bench in between two cable pulleys. Set the pulleys to the lowest position and attach stirrup handles. Grab the handles and position yourself on the bench with your arms straight and tension on the cables.

Curl the handles as high as you can without moving your arms forward. Slowly lower them and repeat.

5. Cable concentration curls

Cable curl exercises are one of the most common and popular exercise choices. However, they can also be quite challenging if you’re looking to build big muscles. For a more effective and easier muscle workout, try using alternative curl exercises!

Main Muscle Group : Biceps

Type : Strength

Mechanics : Isolation

Equipment : Machine – Strength

Difficulty : Beginner

How to

1.) Start by placing a flat bench in front of a low pulley cable machine with your feet flat on the floor and arms grasping onto a straight bar attached to the machine.

2.) Hold the bar with an underhand grip and let your arms rest between your thighs, keeping them still by squeezing with your legs.

3.) Slowly curl the bar up towards your shoulders, isolating the bicep, and hold for a count.

4.) Return back to the starting position.

5.) Repeat for as many reps and sets as desired.

6. Cable preacher curls

If you’re looking to build muscle, spider curls might not be the best exercise for you. In fact, they are one of the least effective exercises for building muscle. Instead of spider curl exercises, try out alternative exercises like cable preacher curls or bent-over row. Hammer curls can also be a great addition to your workout if you’re looking to target different muscles in your arm more specifically.

Main Muscle Group : Biceps

Other Muscle Groups : Forearm

Type : Strength

Mechanics : Isolation

Equipment : Machine – Strength

Difficulty : Beginner

How to do it

1.) Start by placing a padded preacher arm curl bench in front of a cable machine and attaching a short bar to the bottom pulley.

2.) Rest your arms against the bench and extend them fully.

3.) With a narrow grip, grab the bar underhand (palm up) and pull it towards your head.

4.) Hold for a count, isolating and squeezing the biceps, and then lower the bar back to starting position.

5.) Repeat for as many reps and sets as desired.

7. Band Hammer Curls

Main Muscle Group : Biceps

Other Muscle Groups : Forearm , Triceps

Type : Strength

Mechanics : Isolation

Equipment : Bands

Difficulty : Beginner

How to it

1.) Start by placing an exercise band under your feet and hold the handles palms forward in your hands.

2.) Stand with your feet shoulder-width apart, knees slightly bent and your abs drawn in.

3.) Curl your arms up and down in an alternating motion, keeping your body straight, and isolating the bicep muscle.

4.) As you become comfortable with the motion, increase your speed.

5.) Repeat for as many reps and sets as desired.

8. Weight Plate Reverse Curl

Main Muscle Group : Biceps

Detailed Muscle Group : Traps

Other Muscle Groups : Forearm

Type : Strength

Mechanics : Isolation

Equipment : Weight Plate

Difficulty : Beginner

How to

1.) Start by standing with your feet shoulder-width apart, your knees slightly bent and your abs drawn in.

2.) Grab a plate in your hands with an overhand (palms down) grip at the 11:00 and 1:00 o’clock position.

3.) Keeping your elbows and arms at your side, curl the slowly up towards your head, squeezing and isolating the bicep muscle.

4.) Slowly return to the starting position.

5.) Repeat for as many reps and sets as desired.

9. Preacher Curls

Preacher curls are the curl of curl types and for good reason – they work best for those with long, thick hair. You can do preachers by using a light weight resistance band and your hands to curl the hair upward. For a more challenging workout, try the reverse preacher curl – start with the hair pulled down, and curl it up towards your head. If you want bigger muscle gains, add in some spider curls into your routine!

Main Muscle Group : Biceps

Type : Strength

Mechanics : Isolation

Equipment : Barbell

Difficulty : Beginner

How to

1.) Start off by adjusting the seat of a preacher bench so that your arms are level with the top of the bench.

2.) Grab onto a bicep curl bar with an underhand (palms up) grip, keeping your arms shoulder-width apart, resting them against the bench, and extending them fully.

3.) While keeping your arms on the bench, slowly curl the bar up towards your head, isolating the bicep and squeezing the muscles.

4.) Hold for a count and then return back to the starting position.

10. Band Hammer Curls

If you’re looking for a muscle-building workout that doesn’t require any equipment, try band hammer curls. They work the same muscles as regular spider curls, but with a different exercise tool – a resistance band. This makes them an effective alternative to spider curl if you want to build bigger, stronger muscles without leaving the comfort of your own home.

Main Muscle Group : Biceps

Detailed Muscle Group : Traps

Other Muscle Groups : Forearm

Type : Strength

Mechanics : Isolation

Equipment : Machine – Strength

Difficulty : Beginner

How to

1.) Start by attaching a rope to a cable pulley to the bottom of the weight stack and stand in front of the machine with your feet shoulder width apart, your knees slightly bent and your abs drawn in.

2.) Grab the rope with a close underhand grip (palms facing up).

3.) Lower your arms fully to above your thighs and bending only your elbows, raise the rope to your upper chest.

4.) Hold for a count, squeezing the biceps and then return to the starting position.

5.) Repeat for as many reps and sets as desired.

Frequently Asked Questions

Are incline curls and spider curls the same?

Spider curls and incline curls are the same curl type, but they have different names because of their curl angle. Spider curls are performed with an incline whereby the weight is placed on one hand and then lifted up towards the shoulder. They work best if performed with relatively light weights, targeting the brachialis muscle in your upper arm. Incline curls provide similar benefits as spider curls – namely increased strength and size in your biceps and forearm muscles – but take longer to complete.

Which is better spider curl or preacher curl?

Spider curl is better as it targets the Latissimus dorsi muscle specifically. preacher curl, on the other hand, works larger parts of your body including biceps and shoulder muscles. However, spider curls are a little bit easier to do as they require less equipment and can be done at home easily.

Conclusion

So, you’re looking for a muscle-building exercise alternative that doesn’t involve the traditional barbell curl, eh? Well, look no further! In this blog post, we’ve outlined the 12 best spider curl alternatives that will help you build bigger, stronger muscles. From bicep curls to tricep extensions, we’ve got you covered. So what are you waiting for? Give these exercises a try and see the amazing results for yourself!