Barbell Spider Curl
Barbell Spider Curl Instructions
- Start by standing with your feet shoulder-width apart and your knees slightly bent.
- Hold a barbell with an underhand grip, with your hands shoulder-width apart.
- Bring the barbell up to your chest, keeping your elbows close to your body.
- Slowly lower the barbell back down to the starting position.
- Repeat for the desired number of repetitions.
Barbell Spider Curl Form & Visual
Barbell Spider Curl Benefits
- Targets the biceps brachii muscle, specifically the short head
- Allows for a greater range of motion compared to traditional bicep curls
- Engages the forearms and grip strength as stabilizers
- Can help improve overall bicep strength and size
- Can be easily modified by adjusting the weight or grip width
Barbell Spider Curl Muscles Worked
- Biceps brachii
Barbell Spider Curl Variations & Alternatives
- Dumbbell Spider Curl
- Cable Spider Curl
- Reverse Spider Curl
- Incline Spider Curl
- Preacher Spider Curl