Barbell Spider Curl

Note: This is just a visual reference — it may vary depending on your setup.

Strength Arms

Arms

Muscle Activation

Upper Arms

80%

Forearms

20%

Equipment

Barbell Incline Bench

Setup / Starting Position

Position an incline bench at a 45-degree angle.
Lie face down on the bench with your chest supported and feet flat on the floor.
Hold a barbell with an underhand grip (palms facing up), hands shoulder-width apart, and allow your arms to hang straight down towards the floor.

Exercise Position

Curl the barbell upwards towards your shoulders, keeping your elbows stationary and close to your body.
Contract your biceps at the top of the movement, squeezing them tightly.

Form & Performance

Lower the barbell back down towards the starting position, fully extending your arms.
Avoid swinging the weight or using momentum to lift the barbell.