Spider Curl

Muscles Activated

Muscle Group	Muscles
Primary Muscles	Bicep
Secondary Muscles	None
Stabilizer Muscles	Forearm Flexors
Grip Muscles	Forearm Flexors

Muscle Group

Muscles

Primary Muscles

Bicep

Secondary Muscles

None

Stabilizer Muscles

Forearm Flexors

Grip Muscles

Forearm Flexors

Spider Curl Average Weight [1RM]

Level
Beg.	6 kg (14 lbs)	6 kg (13 lbs)
Nov.	16 kg (36 lbs)	13 kg (29 lbs)
Int.	33 kg (73 lbs)	24 kg (52 lbs)
Adv.	55 kg (122 lbs)	37 kg (81 lbs)
Pro	82 kg (181 lbs)	52 kg (115 lbs)

Level

Beg.

6 kg
(14 lbs)

6 kg
(13 lbs)

Nov.

16 kg
(36 lbs)

13 kg
(29 lbs)

Int.

33 kg
(73 lbs)

24 kg
(52 lbs)

Adv.

55 kg
(122 lbs)

37 kg
(81 lbs)

Pro

82 kg
(181 lbs)

52 kg
(115 lbs)

Note: These standards are based on the average lifter and may vary depending on individual factors such as body weight and age. More detailed data is provided below.

Spider Curl Standard (kg)

By Bodyweight
By Age

Table by Male and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
50	2	9	21	39	61
55	3	10	23	42	65
60	3	12	26	45	69
65	4	13	28	48	72
70	5	15	30	51	76
75	6	16	32	54	79
80	7	18	34	56	82
85	8	19	36	59	85
90	9	21	38	61	88
95	10	22	40	64	91
100	11	23	42	66	94
105	12	25	44	68	96
110	12	26	45	70	99
115	13	27	47	72	101
120	14	28	49	74	104
125	15	30	50	76	106
130	16	31	52	78	108
135	17	32	53	80	110
140	18	33	55	82	112

Table by Male and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	5	14	28	47	70
20	6	16	32	54	80
25	6	16	33	55	82
30	6	16	33	55	82
35	6	16	33	55	82
40	6	16	33	55	82
45	6	16	31	52	78
50	5	15	29	49	73
55	5	13	27	46	67
60	4	12	25	42	62
65	4	11	22	38	56
70	4	10	20	34	50
75	3	9	18	30	45
80	3	8	16	27	40
85	3	7	14	24	36
90	2	6	13	22	32

Table by Female and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
40	3	9	17	28	41
45	4	10	19	30	44
50	5	11	20	32	46
55	5	12	21	34	48
60	6	13	23	35	50
65	7	14	24	37	52
70	7	15	25	38	53
75	8	15	26	39	55
80	8	16	27	41	56
85	9	17	28	42	58
90	9	18	29	43	59
95	10	18	30	44	60
100	10	19	31	45	61
105	11	20	31	46	63
110	11	20	32	47	64
115	12	21	33	48	65
120	12	21	34	49	66

Table by Female and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	5	11	20	31	44
20	6	13	23	36	51
25	6	13	24	37	52
30	6	13	24	37	52
35	6	13	24	37	52
40	6	13	24	37	52
45	6	13	22	35	49
50	6	12	21	33	46
55	5	11	19	30	43
60	5	10	18	28	39
65	4	9	16	25	35
70	4	8	14	22	32
75	3	7	13	20	28
80	3	7	12	18	25
85	3	6	10	16	23
90	2	5	9	14	21

Note: The dumbbell weights listed in the table refer to the weight of a single dumbbell. Standard gym barbells typically weigh 20 kg / 44lbs.

About Tables

Level	Description	Percentile
Beg.	Adopt correct form and continue with your workouts for over a month.	Bottom 5%
Nov.	Continue with your workouts consistently for over 6 months.	Top 80%
Int.	Continue with your workouts consistently for over 2 years.	Top 50%
Adv.	Continue with your workouts consistently for over 5 years.	上位 20%
Pro	Specialize in the workout routine for over 5 years.	Top 5%

Level

Description

Percentile

Beg.

Adopt correct form and continue with your workouts for over a month.

Bottom 5%

Nov.

Continue with your workouts consistently for over 6 months.

Top 80%

Int.

Continue with your workouts consistently for over 2 years.

Top 50%

Adv.

Continue with your workouts consistently for over 5 years.

上位 20%

Pro

Specialize in the workout routine for over 5 years.

Top 5%

Estimated Calorie Burn per 10 Minutes

Intensity	Calories Burned
Easy	🔥 20-30 Calories
Medium	🔥 30-45 Calories
Hard	🔥 45-60 Calories
Max	🔥 60-80 Calories

Intensity

Calories Burned

Easy

🔥 20-30 Calories

Medium

🔥 30-45 Calories

Hard

🔥 45-60 Calories

Max

🔥 60-80 Calories

Note：These are estimated values for an average adult. Actual calorie burn may vary based on individual factors such as weight, muscle mass, and exercise form.

Intensity Levels：

Easy：Warm-up sets or recovery work
Medium：Standard workout sets
Hard：Heavy lifting or higher volume
Max：Maximum effort or AMRAP sets

Muscles Activated

Spider Curl Average Weight [1RM]

Spider Curl Standard (kg)

Table by Male and Bodyweight [1RM]

Table by Male and Age [1RM]

Table by Female and Bodyweight [1RM]

Table by Female and Age [1RM]

About Tables

Estimated Calorie Burn per 10 Minutes

Other Workouts

Whole Body Workouts

Chest Workouts

Back Workouts

Shoulder Workouts

Arm Workouts

Leg Workouts

Core Workouts

BW	Beg.	Nov.	Int.	Adv.	Pro
50	2	9	21	39	61
55	3	10	23	42	65
60	3	12	26	45	69
65	4	13	28	48	72
70	5	15	30	51	76
75	6	16	32	54	79
80	7	18	34	56	82
85	8	19	36	59	85
90	9	21	38	61	88
95	10	22	40	64	91
100	11	23	42	66	94
105	12	25	44	68	96
110	12	26	45	70	99
115	13	27	47	72	101
120	14	28	49	74	104
125	15	30	50	76	106
130	16	31	52	78	108
135	17	32	53	80	110
140	18	33	55	82	112

Age	Beg.	Nov.	Int.	Adv.	Pro
15	5	14	28	47	70
20	6	16	32	54	80
25	6	16	33	55	82
30	6	16	33	55	82
35	6	16	33	55	82
40	6	16	33	55	82
45	6	16	31	52	78
50	5	15	29	49	73
55	5	13	27	46	67
60	4	12	25	42	62
65	4	11	22	38	56
70	4	10	20	34	50
75	3	9	18	30	45
80	3	8	16	27	40
85	3	7	14	24	36
90	2	6	13	22	32

BW	Beg.	Nov.	Int.	Adv.	Pro
40	3	9	17	28	41
45	4	10	19	30	44
50	5	11	20	32	46
55	5	12	21	34	48
60	6	13	23	35	50
65	7	14	24	37	52
70	7	15	25	38	53
75	8	15	26	39	55
80	8	16	27	41	56
85	9	17	28	42	58
90	9	18	29	43	59
95	10	18	30	44	60
100	10	19	31	45	61
105	11	20	31	46	63
110	11	20	32	47	64
115	12	21	33	48	65
120	12	21	34	49	66

Age	Beg.	Nov.	Int.	Adv.	Pro
15	5	11	20	31	44
20	6	13	23	36	51
25	6	13	24	37	52
30	6	13	24	37	52
35	6	13	24	37	52
40	6	13	24	37	52
45	6	13	22	35	49
50	6	12	21	33	46
55	5	11	19	30	43
60	5	10	18	28	39
65	4	9	16	25	35
70	4	8	14	22	32
75	3	7	13	20	28
80	3	7	12	18	25
85	3	6	10	16	23
90	2	5	9	14	21

BW	Beg.	Nov.	Int.	Adv.	Pro
50	2	9	21	39	61
55	3	10	23	42	65
60	3	12	26	45	69
65	4	13	28	48	72
70	5	15	30	51	76
75	6	16	32	54	79
80	7	18	34	56	82
85	8	19	36	59	85
90	9	21	38	61	88
95	10	22	40	64	91
100	11	23	42	66	94
105	12	25	44	68	96
110	12	26	45	70	99
115	13	27	47	72	101
120	14	28	49	74	104
125	15	30	50	76	106
130	16	31	52	78	108
135	17	32	53	80	110
140	18	33	55	82	112

Age	Beg.	Nov.	Int.	Adv.	Pro
15	5	14	28	47	70
20	6	16	32	54	80
25	6	16	33	55	82
30	6	16	33	55	82
35	6	16	33	55	82
40	6	16	33	55	82
45	6	16	31	52	78
50	5	15	29	49	73
55	5	13	27	46	67
60	4	12	25	42	62
65	4	11	22	38	56
70	4	10	20	34	50
75	3	9	18	30	45
80	3	8	16	27	40
85	3	7	14	24	36
90	2	6	13	22	32

BW	Beg.	Nov.	Int.	Adv.	Pro
40	3	9	17	28	41
45	4	10	19	30	44
50	5	11	20	32	46
55	5	12	21	34	48
60	6	13	23	35	50
65	7	14	24	37	52
70	7	15	25	38	53
75	8	15	26	39	55
80	8	16	27	41	56
85	9	17	28	42	58
90	9	18	29	43	59
95	10	18	30	44	60
100	10	19	31	45	61
105	11	20	31	46	63
110	11	20	32	47	64
115	12	21	33	48	65
120	12	21	34	49	66

Age	Beg.	Nov.	Int.	Adv.	Pro
15	5	11	20	31	44
20	6	13	23	36	51
25	6	13	24	37	52
30	6	13	24	37	52
35	6	13	24	37	52
40	6	13	24	37	52
45	6	13	22	35	49
50	6	12	21	33	46
55	5	11	19	30	43
60	5	10	18	28	39
65	4	9	16	25	35
70	4	8	14	22	32
75	3	7	13	20	28
80	3	7	12	18	25
85	3	6	10	16	23
90	2	5	9	14	21

BW	Beg.	Nov.	Int.	Adv.	Pro
50	2	9	21	39	61
55	3	10	23	42	65
60	3	12	26	45	69
65	4	13	28	48	72
70	5	15	30	51	76
75	6	16	32	54	79
80	7	18	34	56	82
85	8	19	36	59	85
90	9	21	38	61	88
95	10	22	40	64	91
100	11	23	42	66	94
105	12	25	44	68	96
110	12	26	45	70	99
115	13	27	47	72	101
120	14	28	49	74	104
125	15	30	50	76	106
130	16	31	52	78	108
135	17	32	53	80	110
140	18	33	55	82	112

Age	Beg.	Nov.	Int.	Adv.	Pro
15	5	14	28	47	70
20	6	16	32	54	80
25	6	16	33	55	82
30	6	16	33	55	82
35	6	16	33	55	82
40	6	16	33	55	82
45	6	16	31	52	78
50	5	15	29	49	73
55	5	13	27	46	67
60	4	12	25	42	62
65	4	11	22	38	56
70	4	10	20	34	50
75	3	9	18	30	45
80	3	8	16	27	40
85	3	7	14	24	36
90	2	6	13	22	32

BW	Beg.	Nov.	Int.	Adv.	Pro
40	3	9	17	28	41
45	4	10	19	30	44
50	5	11	20	32	46
55	5	12	21	34	48
60	6	13	23	35	50
65	7	14	24	37	52
70	7	15	25	38	53
75	8	15	26	39	55
80	8	16	27	41	56
85	9	17	28	42	58
90	9	18	29	43	59
95	10	18	30	44	60
100	10	19	31	45	61
105	11	20	31	46	63
110	11	20	32	47	64
115	12	21	33	48	65
120	12	21	34	49	66

Age	Beg.	Nov.	Int.	Adv.	Pro
15	5	11	20	31	44
20	6	13	23	36	51
25	6	13	24	37	52
30	6	13	24	37	52
35	6	13	24	37	52
40	6	13	24	37	52
45	6	13	22	35	49
50	6	12	21	33	46
55	5	11	19	30	43
60	5	10	18	28	39
65	4	9	16	25	35
70	4	8	14	22	32
75	3	7	13	20	28
80	3	7	12	18	25
85	3	6	10	16	23
90	2	5	9	14	21