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Barbell Spider Curl

Barbell Spider Curl

The Barbell Spider Curl is a highly effective exercise that targets the biceps brachii muscles. This exercise is a variation of the traditional bicep curl, where you lie face down on an inclined bench and perform the curl movement with an underhand grip on the barbell. One of the primary benefits of the Barbell Spider Curl is its ability to isolate the bicep muscles. By lying on an incline bench, you remove the involvement of other muscles, such as the shoulders or back, allowing you to solely focus on the biceps. This isolation helps in targeting the biceps more effectively, leading to improved strength and muscle growth. Moreover, the Spider Curl is a great option for those who struggle with lifting heavy weights during standing bicep curls. By lying on the bench, you stabilize your body, reducing the chances of using momentum or swinging to move the weight. This strict form encourages proper muscle engagement and maximizes the efficiency of the exercise. Incorporating the Barbell Spider Curl into your fitness routine can enhance your arm strength, improve muscular endurance, and contribute to a more well-rounded physique. As with any exercise, it's essential to use proper form, start with lighter weights, and progressively increase the load as your strength improves. Always listen to your body and stop if you experience pain or discomfort. So, get ready to work those biceps and enjoy the gains!


  • Grab a barbell with an underhand grip, hands shoulder-width apart.
  • Stand with your feet shoulder-width apart and your knees slightly bent.
  • Let your arms fully extend, with the barbell at arm's length in front of you.
  • Keep your upper arms still, and slowly curl the barbell up towards your chest, while keeping your elbows close to your body.
  • Squeeze your biceps at the top of the movement and hold for a brief second.
  • Slowly lower the barbell back to the starting position, with control and without swinging your arms.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on proper form and technique to ensure maximum activation of the biceps muscles.
  • Increase the weight gradually to challenge your biceps and promote muscle growth.
  • Incorporate a controlled eccentric (lowering) phase to maximize muscle engagement and enhance muscle development.
  • Ensure a full range of motion by extending and flexing your elbows completely during each repetition.
  • Use a shoulder-width grip on the barbell to target both the long and short heads of the biceps.
  • Engage your core and maintain a stable body position throughout the exercise.
  • Try varying your grip width (wider or narrower) to target different areas of the biceps.
  • Perform the exercise in a slow and controlled manner, avoiding swinging or using momentum.
  • Experiment with different tempo variations, such as slower negatives and explosive concentric phases.
  • Incorporate supersets or drop sets to increase the intensity and challenge your muscles.

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