Barbell Spider Curl Exercise Guide
Exercise Profile
- Target
- Biceps Brachii
- Equipment
- Barbell
- Body Part
- Upper Arms
- Primary Muscle
- Biceps Brachii
- Secondary Muscles
- Brachialis, Brachioradialis
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4
- Alternate Names
- Spider Curl
How to: Barbell Spider Curl
- Set up an incline bench at about a 30-degree angle.
- Lie on the bench face down, letting your arms hang straight down with a barbell.
- Curl the barbell towards your shoulders, squeezing your biceps at the top.
- Lower the barbell back to the starting position with a controlled motion.
- Repeat for the desired number of reps.
Common Mistakes
- Swinging the weights instead of using controlled motion.
- Not fully extending the arms at the bottom of the curl.
- Using too much weight, which can compromise form.
Modifications
- Use lighter weights if experiencing discomfort.
- Perform the exercise seated if standing is uncomfortable.
Tips
- Keep your elbows stationary throughout the curl.
- Focus on squeezing the biceps at the top of the motion.
- Control the weight on the way down to maximize muscle engagement.
Barbell Spider Curl Alternatives
Tags
biceps
upper arms
strength
curl
muscle building
barbell