Barbell Spider Curl
A barbell curl done lying chest-down on an incline or high bench with the arms hanging straight down. Removes any swing and keeps tension on the biceps at the top of the curl.
Primary muscles
- Biceps
Secondary muscles
- Brachialis
- Sets
- 3
- Reps
- 10–12
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Lie face down on an incline bench with your chest over the top edge, arms hanging straight down holding a barbell with a shoulder-width underhand grip.
Keep the upper arms vertical and still.
Curl the bar up toward your forehead.
Squeeze hard at the top for a second.
Lower under control until the arms are fully straight.
Breathing: Exhale as you curl, inhale as you lower.
Coaching tips
Arms stay vertical
Chest stays on the pad
Pause at the top
Common mistakes
Letting the elbows drift forward
Lifting the chest off the bench
Dropping the bar into the bottom
Safety notes
Use a bar light enough to lower slowly; set it down on the floor rather than letting it swing when the set ends.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.