Dumbbell Spider Curl Variations
As with most bicep exercises, there are multiple ways to do spider curls using different equipment. So below is a list of exercise variations you can do with free weights or cables.
Single Arm Dumbbell Spider Curl
So far, I’ve shown you how to do dumbbell spider curls with both arms simultaneously. But you can also do this exercise with each arm separately.
One option is using two dumbbells but alternating arms with each rep. Or you could use a single dumbbell and perform an entire set with one arm at a time.
Hammer Dumbbell Spider Curls
We talked a lot about using a palms-up grip during dumbbell spider curls. But you can choose to use a neutral or hammer grip as well. In other words, you keep your palms facing in and thumbs up throughout the exercise.
This hand position brings the outer long head of the bicep into the exercise. So it works multiple heads but doesn’t target either particularly well.
Barbell Spider Curls
You can do spider curls with a standard barbell if you don’t have dumbbells. The straight bar forces you to use a completely supinated grip, which is great for the inner bicep.
However, the torque on your wrist can cause discomfort or forearm pain.
EZ Bar Spider Curls
An EZ bar has a curved handle that lets you use a palms-up grip without putting excess stress on your wrists. And EZ bar spider curls are probably the most common variation of this exercise.
For the most part, the exercise is the same as you would do for dumbbells. But here is another short video showing you how to do EZ spider curls.