Exercises/Spider Curl/Alternatives

Alternatives

Spider Curl

20 exercises that target the same muscles. Primarily working the biceps.

Spider Curl position 1

Spider Curl position 2

Current Exercise

beginner·e-z curl bar·isolation

biceps

Same Equipment

Using e-z curl bar

2

Close-Grip EZ-Bar Curl with Band position 1

Close-Grip EZ-Bar Curl with Band position 2

Close-Grip EZ-Bar Curl with Band

beginner·e-z curl bar

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EZ-Bar Curl position 1

EZ-Bar Curl position 2

EZ-Bar Curl

beginner·e-z curl bar

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Different Equipment

Same muscles, different setup

18

Alternate Hammer Curl position 1

Alternate Hammer Curl position 2

Alternate Hammer Curl

beginner·dumbbell

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Alternate Incline Dumbbell Curl position 1

Alternate Incline Dumbbell Curl position 2

Alternate Incline Dumbbell Curl

beginner·dumbbell

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Barbell Curl position 1

Barbell Curl position 2

Barbell Curl

beginner·barbell

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Barbell Curls Lying Against An Incline position 1

Barbell Curls Lying Against An Incline position 2

Barbell Curls Lying Against An Incline

beginner·barbell

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Brachialis-SMR position 1

Brachialis-SMR position 2

Brachialis-SMR

intermediate·foam roll

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Cable Hammer Curls - Rope Attachment position 1

Cable Hammer Curls - Rope Attachment position 2

Cable Hammer Curls - Rope Attachment

beginner·cable

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Cable Preacher Curl position 1

Cable Preacher Curl position 2

Cable Preacher Curl

beginner·cable

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Close-Grip EZ Bar Curl position 1

Close-Grip EZ Bar Curl position 2

Close-Grip EZ Bar Curl

beginner·barbell

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Close-Grip Standing Barbell Curl position 1

Close-Grip Standing Barbell Curl position 2

Close-Grip Standing Barbell Curl

beginner·barbell

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Concentration Curls position 1

Concentration Curls position 2

Concentration Curls

beginner·dumbbell

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Cross Body Hammer Curl position 1

Cross Body Hammer Curl position 2

Cross Body Hammer Curl

beginner·dumbbell

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Drag Curl position 1

Drag Curl position 2

Drag Curl

intermediate·barbell

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Dumbbell Alternate Bicep Curl position 1

Dumbbell Alternate Bicep Curl position 2

Dumbbell Alternate Bicep Curl

beginner·dumbbell

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Dumbbell Bicep Curl position 1

Dumbbell Bicep Curl position 2

Dumbbell Bicep Curl

beginner·dumbbell

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Dumbbell Prone Incline Curl position 1

Dumbbell Prone Incline Curl position 2

Dumbbell Prone Incline Curl

intermediate·dumbbell

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Flexor Incline Dumbbell Curls position 1

Flexor Incline Dumbbell Curls position 2

Flexor Incline Dumbbell Curls

beginner·dumbbell

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Hammer Curls position 1

Hammer Curls position 2

Hammer Curls

beginner·dumbbell

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High Cable Curls position 1

High Cable Curls position 2

High Cable Curls

intermediate·cable

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Different Difficulty

Easier or harder than Spider Curl

4

Brachialis-SMR position 1

Brachialis-SMR position 2

Brachialis-SMR

intermediate·foam roll

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Drag Curl position 1

Drag Curl position 2

Drag Curl

intermediate·barbell

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Dumbbell Prone Incline Curl position 1

Dumbbell Prone Incline Curl position 2

Dumbbell Prone Incline Curl

intermediate·dumbbell

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High Cable Curls position 1

High Cable Curls position 2

High Cable Curls

intermediate·cable

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