Spider Curl (Barbell)

Name: Spider Curl (Barbell) — demonstration
Uploaded: 2026-07-02T19:58:53Z
Description: Set the incline of a gym bench at roughly 45 degrees.

Weight & Reps

Details

NameSpider Curl (Barbell)

EquipmentBarbell

Primary MuscleBiceps

Instructions

1Set the incline of a gym bench at roughly 45 degrees.
2Position yourself on the bench with your stomach and chest flat against the back support.
3Reach down and take hold of the barbell with an even underhand grip (palms facing forward). Alternatively, have someone hand you the bar.
4Brace your core and inhale.
5Curl the barbell while keeping your elbows stationary.
6Bend your arms until your wrists are higher than your elbows. Squeeze your biceps and exhale.
7Lower with control the barbell and fully extend your arms as you inhale.