General exercise guide
Barbell Spider Curl
Save
Primary
Biceps
Secondary
Forearms, Brachialis
Equipment
Barbell
Difficulty
Intermediate
Type
Pull
See how Barbell Spider Curl could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
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
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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 can reduce the training stimulus for your Biceps brachii. Use the largest comfortable range you can control without changing the intended setup.
Swinging arms or using shoulder movement.
Bouncing or using momentum during the Barbell Spider Curl makes the movement harder to control and can shift work away from your Biceps brachii. Use a load you can move smoothly through the intended range.
Not achieving full contraction at the top.
Cutting the range of motion short on the Barbell Spider Curl can reduce the training stimulus for your Biceps brachii. Use the largest comfortable range you can control without changing the intended setup.
Using too heavy weight causing form breakdown.
Loading more weight than you can control on the Barbell Spider Curl often creates compensations that shift work away from your Biceps brachii. Reduce the load until each rep follows the intended path.
Who should do the Barbell Spider Curl?
Intermediate lifters wanting strict bicep isolation.
Programming examples for Barbell Spider Curl
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Strength6-8 reps
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle Growth10-12 reps
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
Endurance15-20 reps
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3-4 sets of 10-12 reps. Rest 60 seconds.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
Where Barbell Spider Curl fits in your workout
This is one example of how Barbell Spider Curl could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
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, records your work, and tells you what to do next from the plan Ely approved.
Start My $19 WeekWhat 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
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Related Content
Safety Notes
- Use appropriate bench angle.
- Control the weight throughout.