The Barbell Spider Curl targets the biceps while minimizing shoulder movement. This exercise is performed on an incline bench, allowing for a greater range of motion.
- Set an incline bench to a 45-degree angle.
- Lie face down on the bench, holding a barbell with an underhand grip.
- Keep your elbows close to your body and curl the barbell towards your forehead.
- Lower the barbell back to the starting position with control.
How to perform the Barbell Spider Curl
- Set up. Set up in a stable, balanced starting position appropriate for the Barbell Spider Curl using your barbell.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your biceps.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your biceps rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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