Spider Curl (Barbell)

A specialized bicep exercise performed on an incline bench in a prone position, eliminating momentum and intensely isolating the biceps.

Instructions

1. Set an incline bench to approximately 45 degrees and position yourself facing the bench.
2. Rest your chest and stomach against the bench, with your feet on the floor for stability.
3. Grip a barbell with an underhand grip (palms facing forward), positioned at approximately arm’s length below your chest.
4. Keep your arms extended initially, with elbows slightly in front of your torso.
5. Curl the barbell upward by bending your elbows, lifting the weight toward your shoulders.
6. Squeeze your biceps at the top of the movement while maintaining elbows in place.
7. Slowly lower the barbell back to the starting position in a controlled manner.
8. Repeat for the prescribed number of repetitions.

Tips

• The prone position completely eliminates momentum and cheating movements.
• Your chest support ensures all movement comes from the biceps and forearms.
• This is an extremely challenging variation best performed with moderate weight.
• The incline angle provides a longer range of motion than flat bench curls.
• Maintain full extension at the bottom to get a complete stretch.
• Perfect your form with lighter weights before progressing to heavier loads.