Reviewed June 2026
Barbell Spider Curl
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Primary
Biceps
Secondary
Forearms, Brachialis
Equipment
Barbell
Difficulty
Intermediate
Type
Pull
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Written byMySetPlan Training Team
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
Barbell spider curls position you face-down on an incline bench with a barbell for heavy loading in a momentum-free position. The prone angle creates peak tension at full contraction while the barbell allows more weight than dumbbell variations. This is an excellent choice for strict bicep isolation with heavier loads.
When to use it
Use for bicep isolation when strict form is needed.
Who it's for
Intermediate lifters wanting strict bicep isolation.
Coaching Note
Set the incline to 45 degrees and lie face down with arms hanging straight toward the floor. The barbell path should be vertical—do not let it swing forward or back. Curl toward your face, squeeze hard at the top, and lower under control.
What muscles does the Barbell Spider Curl work?
Also targets: Forearms, Brachialis
See where Barbell Spider Curl fits in your weekly plan
We slot it into the right day with sets, reps, and progression you can follow.
Step-by-step: Barbell Spider Curl
- 1
Set an incline bench at 45 degrees and lie face down.
- 2
Let your arms hang straight down holding a barbell.
- 3
Curl the barbell up toward your shoulders.
- 4
Squeeze at the top and lower with control.
What are the best tips for the Barbell Spider Curl?
The prone position eliminates momentum cheating.
Focus on peak contraction at the top of each rep.
Use lighter weight than standing curls.
Keep elbows stationary pointing straight down.
When to Use the Barbell Spider Curl
Program barbell spider curls when you want the spider curl position with heavier bilateral loading. They work well as a secondary movement after standing curls, or as a primary movement when short head emphasis is the goal.
Mistakes to watch for on the Barbell Spider Curl
Bench angle too steep limiting range of motion.
Cutting the range of motion short on the Barbell Spider Curl means your Biceps brachii never reaches full stretch or full contraction. Research shows full range of motion produces significantly more muscle growth than partial reps at the same load.
Swinging arms or using shoulder movement.
Bouncing or using momentum during the Barbell Spider Curl takes work away from your Biceps brachii and puts your connective tissue at risk. Control the weight through the full range — if you can't, lower the load.
Not achieving full contraction at the top.
Cutting the range of motion short on the Barbell Spider Curl means your Biceps brachii never reaches full stretch or full contraction. Research shows full range of motion produces significantly more muscle growth than partial reps at the same load.
Using too heavy weight causing form breakdown.
Loading more weight than you can control on the Barbell Spider Curl forces compensatory movement patterns that bypass your Biceps brachii. Drop the weight until you can perform every rep with clean form — your results will actually improve.
Who should do the Barbell Spider Curl?
Intermediate lifters wanting strict bicep isolation.
How to Program the Barbell Spider Curl
Strength6-8 reps
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
Muscle Growth10-12 reps
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Endurance15-20 reps
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 10-12 reps. Rest 60 seconds.
Where Barbell Spider Curl fits in your workout
MySetPlan places Barbell Spider Curl inside a complete workout — with the right sets, reps, rest periods, and a progression you can follow week to week.
Sample workout
- Pull-Up or Lat Pulldown4 × 8
- Row Variation3 × 10
- Barbell Spider Curl3 × 12
- Hammer Curl3 × 12
Use this exercise in Gym Mode
MySetPlan guides you set by set, times your rest, lets you swap if equipment is busy, and tells you what to do next.
Try Gym Mode FreeWhat are good alternatives to the Barbell Spider Curl?
Spider Curl
BicepsDumbbellIntermediate
Preacher Curl
BicepsEZ BarIntermediate
Concentration Curl
BicepsDumbbellBeginner
Other Variations
- Dumbbell Spider Curl
- EZ Bar Spider Curl
- Cable Spider Curl
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Barbell Spider Curl — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Use appropriate bench angle.
- Control the weight throughout.