Exercise guide · Biceps & Forearms

Barbell Spider Curl

Spider curl uses an incline bench with your chest against the pad and arms hanging straight down. This braced position prevents cheating and puts constant tension on the biceps through the curl.

Targets: Biceps
Equipment: Barbell
Type: Isolation

Step by step

How to do the Barbell Spider Curl

Set an incline bench to about 45–60 degrees and place it near a rack with a barbell at arm's length when you are chest-down on the pad.
Lie chest-down on the bench so your upper arms hang straight toward the floor on the front side of the bench.
Grip the barbell with an underhand grip about shoulder-width, arms extended toward the floor.
Curl the bar up by bending your elbows until your forearms are near vertical—keep upper arms perpendicular to the floor.
Pause briefly at the top, then lower the bar under control to full extension.
Keep your chest on the pad throughout; do not swing your torso.

Form cues

Upper arms stay vertical—only forearms move
Curl toward your face, not forward
Chest stays flat on the pad
Use a controlled tempo on the way down

Common mistakes

Swinging the bar with torso movement
Letting elbows drift forward or backward
Using a grip too wide for your shoulder comfort
Stopping short at the top

Muscles worked

Primary

Biceps

Secondary

None significant

Safety: Use a spotter or rack safeties when curling heavier weight. Start light to learn the braced position.

Alternatives

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