Barbell Spider Curl
Set an incline bench to roughly 60 degrees and lie face down on it so your chest is supported and your arms hang straight down. Grab a barbell with a shoulder-width supinated grip. Curl the bar up by flexing your elbows, keeping your upper arms perpendicular to the floor. Squeeze the biceps hard at the top and lower under control. The fixed bar enables heavier, smoother loading than dumbbells.
How it is executed
- Set an incline bench to roughly 60 degrees and lie face down on it so your chest is supported and your arms hang straight down.
- Grab a barbell with a shoulder-width supinated grip.
- Curl the bar up by flexing your elbows, keeping your upper arms perpendicular to the floor.
- Squeeze the biceps hard at the top and lower under control.
- The fixed bar enables heavier, smoother loading than dumbbells.
- Muscles worked
- Biceps
- Primary muscle
- Biceps
- Equipment
- Barbell · Incline bench
- Movement pattern
- Pull
- Difficulty
- Intermediate
- What it is for
- Strength · Hypertrophy
