Barbell Spider Curl
Description
The barbell spider curl is a strict bicep isolation exercise performed lying chest-down on an incline bench with arms hanging straight down. The locked-forward arm position eliminates body english and isolates the biceps better than any standing curl variation. The position also targets the bicep peak.
Muscle Group
Equipment Required
Barbell Spider Curl Instructions
- Set an adjustable bench to roughly 45 degrees. Lie face down on it with chest pressed against the pad.
- Hold a barbell with both hands using an underhand grip, hands shoulder-width apart.
- Let the barbell hang straight down with arms fully extended.
- Brace your core. Press your chest into the pad.
- Curl the barbell up by bending at the elbows. Keep your upper arms perpendicular to the floor.
- Continue curling until your forearms touch your biceps or come close.
- Squeeze your biceps hard at the top. Hold for one to two seconds.
- Lower under control over two to three seconds.
Barbell Spider Curl Form & Visual
Barbell Spider Curl Benefits
- Strict bicep isolation
- Eliminates body english entirely
- Targets the bicep peak
- Builds bicep size and shape
- Excellent for breaking through curl plateaus
- Easy to load progressively
Barbell Spider Curl Muscles Worked
- Biceps brachii (especially short head)
- Brachialis
- Brachioradialis
- Forearm flexors
Barbell Spider Curl Variations & Alternatives
- Dumbbell Spider Curl
- EZ-Bar Preacher Curl
- Dumbbell Preacher Curl
- EZ-Bar Spider Curl
- Cable Spider Curl
