Barbell Spider Curl

Barbell Spider Curl


This exercise involves using a barbell to perform a bicep curl while lying face down on an incline bench. The movement targets the bicep muscles and can help to increase strength and size in the arms.

Muscle Group

Equipment Required

Barbell Spider Curl Instructions

  1. Start by standing with your feet shoulder-width apart and your knees slightly bent.
  2. Hold a barbell with an underhand grip, with your hands shoulder-width apart.
  3. Bring the barbell up to your chest, keeping your elbows close to your body.
  4. Slowly lower the barbell back down to the starting position.
  5. Repeat for the desired number of repetitions.

Barbell Spider Curl Form & Visual

Barbell Spider Curl

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
  • Brachialis
  • Brachioradialis

Barbell Spider Curl Variations & Alternatives

  • Dumbbell Spider Curl
  • Cable Spider Curl
  • Reverse Spider Curl
  • Incline Spider Curl
  • Preacher Spider Curl