10 Best Spider Curl Alternatives for Arm Day

Looking for a change in your arm day routine? Well, you’ve landed in the right place.

Spider Curls are one of the best curl movements for really isolating the biceps brachii. But sticking to the same workout routine can, over time, lead to a plateau, not to mention just get flat-out boring.

That’s why it’s essential to diversify your workouts and keep challenging your muscles in new ways.

I’ve been a College Strength Coach for 20 years and figuring out exercise alternatives is something I’ve done on a daily basis. Each of these Spider Curl alternatives is designed for using different equipment, different experience levels or to target your biceps from different angles.

Alternatives for Spider Curls

I’ve tried to include as much variety in this list of alternatives as possible.

So, whether you’re looking to overcome a workout plateau or just eager to inject some novelty into your arm day, hopefully at least one of these Spider Curl alternatives is just what you’re looking for.

Hammer Curls

Dumbbell Hammer Curls are a great Spider Curl alternative.

Because of the neutral grip (palms facing in toward the body), Dumbbell Hammer Curls are one of the best curl movements for targeting the Brachioradialis.

Instructions

• Start standing with feet flat on the ground about hip-width apart, knees slightly bent.
• Hold one dumbbell in each hand and stand tall with good posture.
• Start with palms facing in toward the body.
• Now, curl both dumbbells up to shoulder level by flexing the biceps. Palms should finish still facing one another. Do not rotate the palm up.
• Squeeze the biceps at the top of the rep and then lower back down to the starting position.

Coaching Points

The biggest mistake I see with Hammer Curls is swinging the dumbbells at the bottom of the rep. Lower the weights down under control and do not swing them at the bottom.

The other mistake I see usually comes when an athlete is trying to use too much weight. Instead of keeping the elbow in place at their side, they allow the elbow to drift back behind the torso which turns the movement into more of a row than a curl.

Concentration Curls

Concentration Curls, like Spider Curls, are one of the best curl exercises to eliminate swinging.

By using your thigh to brace against, not only do you get great leverage to curl more weight, it keeps your upper arm in place and removes the ability to swing the weight at the bottom.

Instructions

• Start in a seated position on the edge of a bench, knees bent with feet flat on the ground slightly wider than shoulder width.
• Hold a dumbbell in the right hand, lean slightly forward and rest the right elbow on the inside of the right thigh.
• Curl the dumbbell up to shoulder level by flexing the biceps. Palm should finish up, facing the shoulder.
• Squeeze the biceps at the top of the rep and then lower back down to the starting position.

Coaching Points

The biggest mistake I see with Concentration Curls is bad technique stemming from trying to use too much weight. If you need to swing the dumbbells or contort and twist your body to curl the weight up – it’s too heavy.

Barbell Curls

When looking for a curl exercise, you can never go wrong with Barbell Curls.

Because of the simplicity of the movement and the amount of weight that can be used, it’s perhaps the best curl movement for packing size onto the biceps.

How To

• Stand tall, back straight, head up, feet shoulder-width apart.
• Hold the barbell with both hands, palms up (supinated grip).
• Start with the bar at arm’s length against the upper thighs.
• Curl the bar up towards the shoulders until the forearms touch the biceps.
• Keep upper elbows close to the side.
• Lower the bar back to starting position using the same path.

Coaching Points

By far the most common mistake with any curl exercise, but perhaps even more so with Barbell Curls is swinging and rocking in an attempt to lift more weight. If you need to swing the bar, use momentum or generally contort your body to move the weight, it’s too heavy.

Incline Dumbbell Curl

This Spider Curl alternative also uses an incline bench, just in a slightly different way.

Recline your adjustable bench back to 45 degrees, lay back and curl. Because of the incline, you get a great biceps stretch each rep and a great contraction at the top.

Instructions

• Set up an adjustable bench to roughly 45 degrees.
• Start in a seated position, knees bent with feet flat on the ground about hip-width apart.
• Hold one dumbbell in each hand and lay back on the bench, lowering the arms down to the sides.
• You can start with palms facing forward or facing in toward the body.
• Now, curl both dumbbells up to shoulder level by flexing the biceps hard. Palms should finish up, facing the shoulder.
• Squeeze the biceps at the top of the rep and then lower back down to the starting position.

Coaching Points

The biggest mistake I see with Incline Dumbbell Curls is swinging the dumbbells at the bottom of the rep. Lower the weights down under control and do not swing them at the bottom.

Preacher Curl

One of the biggest benefits of Spider Curls is their ability to reduce swinging and using momentum and that’s also exactly what Preacher Curls bring to the table.

The difference is Preacher Curls use a pad for leverage, allowing you to move more weight.

Step-by-Step Instructions

• First, adjust the preacher curl bench so that the bench sits comfortably into the armpits.
• This position should allow the triceps to lay flat against the bench.
• Grab the bar (barbell or cambered bar) or have it handed to you by a partner.
• Flex the biceps and curl the bar towards the shoulders, squeezing the biceps at the top of the rep.
• Lower back down under control and stop just short of lockout.

Coaching Points

Stop the arm short of locking out at the bottom. Fully extending the arm at the bottom of a Preacher Curl rep can place a lot of unnecessary strain on the elbow. Stop just short of lockout each rep and then curl back to the top.

Using An Adjustable Bench For Preacher Curls

If you don’t have a preacher curl bench, there is a way to still do Preacher Curls with an adjustable bench. Simply incline your adjustable bench up, stand behind it, grab your bar and place your triceps on the bench.

If the bench isn’t wide enough to be able to fit both your arms on it, you can also switch to dumbbells and do a Single Arm Preacher Curl.

Cable Curls

In a hotel gym staring at nothing more than a cable machine and an elliptical? Time to break out some Cable Curls!

Pro Tip: If you have an adjustable bench and a cable machine, you can combine the two movements and do a Cable Spider Curl.

Step-by-Step Instructions

• Slide the pin to the bottom of the cable machine.
• Hook your favorite curl attachment – the short straight bar and the rope are both great options.
• Grab the attachment and stand about a half step away from the machine – just enough room where you won’t hit it as you curl.
• Stand tall with good posture and a slight bend in the knee.
• Flex the biceps and curl the attachment up towards the shoulders, squeezing the biceps at the top of the movement.
• Lower back to the starting position under control.

Coaching Points

Don’t just let the attachment go at the end of your set and allow the attachment to go flying and slam back into the machine. This will obviously tear the machine up. It astonishes me that people would disrespect equipment like that, but unfortunately, I see it happen all the time.

Zottman Curls

Zottman Curls are an excellent curl variation that heavily incorporates the forearms. Curling the concentric portion with palms up allows for more weight to be able to be used to then overly stress the forearms on the eccentric.

How To

• Stand tall, feet shoulder-width apart, a dumbbell in each hand.
• Curl both dumbbells up to shoulder height with palms up.
• Now, rotate the forearms so that palms face down and slowly lower the dumbbells back to the starting position.
• Rotate the forearms again, back to palms up, and curl up again.

Coaching Points

Focus on the eccentric portion of the lift. The tempo of Zottman Curls should include at least a 3-second eccentric (on the way down).

Resistance Band Bicep Curls

Resistance Band Curls are a great Spider Curl alternative when you’re on the go.

Throw a band in your bag or suitcase and you’ll still be able to get a solid workout when you’re away from the gym.

Instructions

• Grab a resistance band, place one foot ‘inside’ the band and stand on it.
• Now, slide your hands ‘inside’ the band on the opposite end.
• Grip the resistance band shoulder-width apart with your palms facing up (supinated).
• Curl up by flexing the biceps, keeping the elbows tucked close to the sides.
• Squeeze hard at the top of the rep and then slowly lower back to the starting position.
• Once you start the set, try to maintain constant tension on the band. Don’t let the resistance band go slack at the bottom of the rep.

Coaching Points

There are two easy ways you can adjust the tension of the band to make Band Curls harder or easier. First, stand on the band with two feet instead of one. The wider your stance, the more difficult the curls will be.

The other is to grip lower on the band. Instead of gripping all the way at the end of the band, choke up on the band similar to a baseball player choking up on a bat.

Chin-Ups

You may not think of Chin-ups are a biceps exercise – but, you probably should. Chin-ups are one of the best upper-body exercises you can do in the weight room and the supinated grip puts a huge emphasis on the biceps.

This makes them a great alternative for Cable Curl, or any curl exercise for that matter.

Step-by-Step Instruction

• Approach the pull-up bar and grab the bar with a supinated grip (palms facing toward you).
• Squeeze the bar and engage the core muscles and do not cross your legs.
• Engage the upper back and pull up until your chin is over the bar.
• Pause for 1 second with your chin over the bar.
• Slowly lower yourself back to the starting position.

Coaching Points

By far the biggest mistake I see in the Chin-Up is lifters not using a full range of motion. Hang all the way down while maintaining great tension through the shoulders and abdomen.

Reverse Barbell Curl

Reverse Curls are a unique Cable Curl alternative that gets the forearms more heavily involved than any other exercise on this list.

Also, if you do have a cable machine, you should be able to add Reverse Curls to your repertoire of cable curl exercises.

Step-by-Step Instructions

• Stand tall, back straight, head up, feet shoulder-width apart.
• Hold the barbell with both hands, palms down (pronated grip).
• Start with the bar at arm’s length against the upper thighs.
• Curl the bar up towards the shoulders until the forearms touch the biceps.
• Keep upper elbows close to the side.
• Lower the bar back to starting position using the same path.

Coaching Points

You’ll most likely need to use less weight for Reverse Curls than you would normally use for barbell curls. The wrist extensors will be the limiting factor here that will dictate how much weight you’re able to use.

Final Thoughts

I hope one of these Spider Curl alternatives ends up being a perfect fit to use in your workout. If I’m lucky, maybe I even introduced you to a new biceps exercise that ends up being one of your favorites.

More Links and Info

There is almost always an alternative exercise you can utilize no matter what limitations (equipment, injury, etc) you’re working with. Check out these alternatives to some other popular exercises:

5 Best Spiderman Push-up Alternatives

10 Hammer Curl Alternatives to Blast Your Biceps

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