ExerciseGIF

Exercises / Spider curl

Spider curl GIF

Figure

Male figure; the female figure follows.

Muscles
Background

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Worked muscles

  • ShouldersMusculus deltoideus
Equipment
Cable machine
Level
intermediate
Loop
One repetition, 3.5 seconds

Get this animation

Part of the curl pack, all 16 curl variations: male figure (the female figure follows), GIF, WebP and MP4 at 480 and 720 px, commercial license.

Get the curl pack, $29Whole library, $249

From the API

GET one exercise
curl https://api.exercisegif.com/v1/exercises/spider-curl \
  -H "Authorization: Bearer $EXERCISEGIF_KEY"

Returns the exercise with GIF, WebP and MP4 links for both figures. Docs

How to do a spider curl

  1. Attach a straight bar to a low pulley and lie chest down on an incline bench facing the stack.
  2. Let your arms hang over the top of the bench, gripping the bar underhand.
  3. Curl the bar up toward your face.
  4. Keep your upper arms still.
  5. Lower slowly until your arms are straight.

Form tips

  • Keep your upper arm fixed and avoid swinging your elbow.
  • Control the eccentric phase to maximize tension.
  • Maintain a stable torso throughout the movement.

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