Perform a prone curl with a barbell while your chest rests on an incline bench, producing elbow flexion to load the biceps. The movement isolates the biceps through a controlled curl and descent.
How to do the Spider Curl (Barbell)#
- Lie chest-down on an incline bench so your arms hang straight toward the floor.
- Grip the barbell with an underhand (supinated) grip about shoulder-width apart.
- Keep your upper arms and elbows fixed, and curl the barbell up by contracting the biceps.
- Pause briefly at the top with the elbows flexed, then lower the barbell slowly until the arms are extended.
- Maintain a stable torso and avoid driving the weight with your shoulders or hips.
Muscles worked#
Common mistakes#
- Allowing the elbows to travel forward or backward during the curl.
- Using body momentum or rocking the torso to lift the weight.
- Curling primarily with the wrists instead of the biceps.
- Lowering the bar too quickly and losing tension on the descent.
