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Biceps
Barbell Spider Curl
A chest-supported curl that trains the biceps with the upper arms in front of the torso, limiting body momentum.
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Target
Biceps
Category
Upper body · Isolation
Difficulty
Intermediate
Sets
3
Reps
10-12
Execution
How to perform
1. Lie chest-down on an incline bench with your feet stable and shoulders clear of its top edge.
2. Hold a barbell with a shoulder-width underhand grip and let your arms hang toward the floor.
3. Keep your upper arms still and curl the bar by bending your elbows.
4. Lower slowly to comfortable elbow extension without swinging the bar or lifting your chest.
Suggested rest: 60-90 seconds between sets.
Technique
Key form tips
- 1Lie chest-down on an incline bench with your feet stable and shoulders clear of its top edge
- 2Hold a barbell with a shoulder-width underhand grip and let your arms hang toward the floor
- 3Keep each repetition controlled and maintain tension through Biceps.
- 4Use a range of motion you can control without changing your setup.
Avoid
Common mistakes
- 1Using momentum or rushing the lowering phase.
- 2Letting the working position change as fatigue builds.
- 3Losing tension through Biceps to force extra repetitions.