Barbell Spider Curl

Perform Barbell Spider Curls to effectively isolate your biceps. Lean against an incline bench, allowing your arms to hang freely, then curl the barbell

IntermediateUpper Arms Barbell

Movement: Isolation
Force: Pull
Per set: 1 min
Rest: 2 min

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Variations of Barbell Spider Curl

Isolation

Barbell Strict Curl

Upper Arms · Barbell

Intermediate

Isolation

EZ Barbell Spider Curl

Upper Arms · Biceps Brachii · EZ Barbell

Intermediate

Isolation

Dumbbell Reverse Spider Curl

Upper Arms · Dumbbell

Intermediate

Isolation

Dumbbell One Arm Reverse Spider Curl

Upper Arms · Dumbbell

Intermediate

Description

A variation of the traditional barbell curl where the lifter curls the bar while leaning against an incline bench, isolating the biceps.

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How to do Barbell Spider Curl

01
Setup
Position an incline bench to about a 45-60 degree angle. Lie face down on the bench with your chest and stomach pressed against it, allowing your arms to hang straight down towards the floor.
02
Setup
Grab a barbell with an underhand grip (palms facing up), hands shoulder-width apart. Ensure your elbows are fully extended, and the barbell is hanging freely.
03
Keeping your upper arms stationary and tucked against your sides, exhale as you curl the barbell upwards towards your chest by flexing your elbows. Focus on squeezing your biceps at the top.
04
Inhale slowly as you control the barbell's descent back to the starting position, fully extending your elbows. Avoid letting the weight drop quickly or using momentum.

Tips

Maintain constant tension by not fully relaxing your biceps at the bottom; keep a slight bend in your elbows to maintain engagement throughout the set.
Focus on the eccentric phase by slowly lowering the barbell, taking 2-3 seconds for the controlled descent to maximize muscle growth.
Avoid swinging the weight by ensuring your torso remains still against the bench and only your forearms move, preventing momentum from assisting the lift.
Keep your elbows pointed towards the floor and stationary throughout the movement to truly isolate the biceps and prevent recruitment of other muscle groups.

Common mistakes

Using too much momentum reduces biceps activation; instead, use a controlled motion to ensure your biceps are doing the work.
Not fully extending the arms at the bottom reduces the range of motion; ensure a complete stretch at the bottom of each rep for optimal muscle engagement.
Flaring elbows out diminishes biceps isolation and can strain the shoulders; keep your elbows tucked in and pointing towards the floor to maintain tension on the biceps.

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Questions

Is Barbell Spider Curl good for beginners?

Barbell Spider Curl is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Barbell Spider Curl?

You need Barbell to perform Barbell Spider Curl. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Barbell Spider Curl?

Maintain constant tension by not fully relaxing your biceps at the bottom; keep a slight bend in your elbows to maintain engagement throughout the set. Focus on the eccentric phase by slowly lowering the barbell, taking 2-3 seconds for the controlled descent to maximize muscle growth. Avoid swinging the weight by ensuring your torso remains still against the bench and only your forearms move, preventing momentum from assisting the lift. Keep your elbows pointed towards the floor and stationary throughout the movement to truly isolate the biceps and prevent recruitment of other muscle groups.

What are common mistakes when doing Barbell Spider Curl?

Using too much momentum reduces biceps activation; instead, use a controlled motion to ensure your biceps are doing the work. Not fully extending the arms at the bottom reduces the range of motion; ensure a complete stretch at the bottom of each rep for optimal muscle engagement. Flaring elbows out diminishes biceps isolation and can strain the shoulders; keep your elbows tucked in and pointing towards the floor to maintain tension on the biceps.