StrengthReps
Spider Curl Barbell
Set an incline bench at a 45-degree angle and lie face down, ensuring your chest is supported and your feet are firm on the floor.
Execution
How to do it
Set an incline bench at a 45-degree angle and lie face down, ensuring your chest is supported and your feet are firm on the floor. Hold a barbell with an underhand grip and hands shoulder-width apart.
Let your arms hang straight down towards the floor, keeping your elbows slightly bent.
Curl the barbell towards your shoulders by bending your elbows, keeping your upper arms stationary, and focusing on contracting your biceps.
Slowly lower the barbell back to the starting position with control, fully extending your arms. Repeat for the desired number of repetitions.
Form tips
Use a full range of motion to fully engage the biceps.
Ensure your elbows remain stationary and do not flare out during the movement.
Adjust the weight of the barbell to provide enough challenge without compromising form.
Workout tracker
Add this exercise to a workout and track your progress
Add it to a plan or to your current session, log sets, weight and reps, keep the instructions and tips at hand while you train, and check your previous results, records and volume.
- Plan - add this exercise to a workout
- Log - sets, weight and reps
- Progress - history, records and volume
Similar exercises
Movements that use a similar pattern or train the same muscles.
