Smart Workout Diary

Barbell Spider Curl

The barbell spider curl is an isolation biceps exercise performed face-down against an incline bench. The chest-supported position limits body swing and emphasizes controlled elbow flexion, helping develop biceps size, strength, and arm-control technique.

Demonstration

Barbell Spider Curl — demonstration 1
Barbell Spider Curl — demonstration 2

Instructions

  1. Set an incline bench to a moderate angle and place a barbell securely on the floor or a low rack in front of it.
  2. Lie face-down with your chest supported, feet planted firmly, and your head in a neutral position over the top of the bench.
  3. Grip the barbell with an underhand, shoulder-width grip. Let your arms hang nearly straight toward the floor, keeping the elbows slightly in front of your shoulders.
  4. Exhale and curl the bar upward by bending only at the elbows. Keep your upper arms still and squeeze the biceps at the top without lifting your chest from the pad.
  5. Lower slowly until the elbows are nearly straight, maintaining control and avoiding a hard elbow lockout.
  6. Repeat for the planned repetitions. Use a load you can control without swinging, shoulder discomfort, or losing contact with the bench.
Muscle Group
Biceps
Type
Strength
Mechanics
Isolation
Equipment
Barbell, Bench
Difficulty
Intermediate

Technique tips

  1. Keep the chest planted on the bench throughout each repetition; lifting it turns the movement into a swinging curl.
  2. Keep the wrists neutral and squeeze the bar firmly without bending the wrists back.
  3. Use a controlled tempo, especially on the descent, rather than chasing a heavier load.
  4. Stop or reduce the range if the bottom position causes sharp elbow or shoulder discomfort.
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