For biceps growth

Rope Hammer Curl vs Spider Curl

For biceps growth, rope hammer curl rates higher on our research criteria: more stretch, easier to progress.

Spider curl keeps more of the work on the biceps.

Both are good choices that train the biceps the same way, so they swap freely. Rotating between them every few weeks is an easy way to vary your training.

Research score

Target tension

Strong

Excellent

Loaded stretch

Good

Weak

Progression

Excellent

Strong

Low cost

Excellent

See the full biceps ranking

What these mean

Target tension.: Whether the muscle you’re training is what gives out first, not your grip, balance or other muscles.
Loaded stretch.: How hard the muscle works while stretched. Training it there is linked to more growth.
Progression.: How easily you can keep adding weight in small steps over months and years.
Low cost.: How easy it is on your joints and recovery, and how quickly you can learn it.

The research score comes from these, scored by hand from the studies. Lifter scores appear once an exercise has 10 ratings. How scores work

When each one fits

Good reasons to choose rope hammer curl

You want more load on the biceps while they’re stretched
You want to keep adding weight in small steps

Good reasons to choose spider curl

You train at home
You want the biceps to do the work, not other muscles

Rope Hammer Curl

Spider Curl

You need

Cable station

Dumbbells, bench

Skill

Easy to learn

Type

Isolation

Why they rank where they do

Rope Hammer Curl. A neutral grip shares the work with the brachialis and forearms, under steady cable tension.

Spider Curl. Hardest at the top, where the biceps is shortest.

Questions

Which is better for biceps growth, rope hammer curl or spider curl?

For biceps growth, rope hammer curl rates higher on our research criteria: more stretch, easier to progress. Spider curl keeps more of the work on the biceps. Both are good choices that train the biceps the same way, so they swap freely. Rotating between them every few weeks is an easy way to vary your training.

Is rope hammer curl or spider curl easier to learn?

About the same: both are easy to learn.

Can you do rope hammer curl or spider curl at home?

Rope hammer curl needs a cable station, so for most people it’s a gym exercise. Spider curl needs dumbbells and a bench, so a home gym covers it.

Which is easier on the joints, rope hammer curl or spider curl?

About the same: both rate Excellent for joint and recovery cost in our research rubric.

More comparisons

Rope Hammer Curl Spider Curl All biceps exercises

Rope Hammer Curl vs Spider Curl

For biceps growth, rope hammer curl rates higher on our research criteria: more stretch, easier to progress.

Spider curl keeps more of the work on the biceps.

Both are good choices that train the biceps the same way, so they swap freely. Rotating between them every few weeks is an easy way to vary your training.

What these mean

Target tension.: Whether the muscle you’re training is what gives out first, not your grip, balance or other muscles.
Loaded stretch.: How hard the muscle works while stretched. Training it there is linked to more growth.
Progression.: How easily you can keep adding weight in small steps over months and years.
Low cost.: How easy it is on your joints and recovery, and how quickly you can learn it.

The research score comes from these, scored by hand from the studies. Lifter scores appear once an exercise has 10 ratings. How scores work

When each one fits

Good reasons to choose rope hammer curl

You want more load on the biceps while they’re stretched
You want to keep adding weight in small steps

Good reasons to choose spider curl

You train at home
You want the biceps to do the work, not other muscles

Rope Hammer Curl

Spider Curl

You need

Cable station

Dumbbells, bench

Skill

Easy to learn

Type

Isolation

Why they rank where they do

Rope Hammer Curl. A neutral grip shares the work with the brachialis and forearms, under steady cable tension.

Spider Curl. Hardest at the top, where the biceps is shortest.

Questions

Which is better for biceps growth, rope hammer curl or spider curl?

Is rope hammer curl or spider curl easier to learn?

About the same: both are easy to learn.

Can you do rope hammer curl or spider curl at home?

Rope hammer curl needs a cable station, so for most people it’s a gym exercise. Spider curl needs dumbbells and a bench, so a home gym covers it.

Which is easier on the joints, rope hammer curl or spider curl?

About the same: both rate Excellent for joint and recovery cost in our research rubric.