Spider Curl Barbell
Primary
Biceps
Secondary
Brachialis, Forearms
Equipment
Barbell
Difficulty
Intermediate
Type
Pull
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
An isolation exercise that lets you focus on one muscle group, the Spider Curl Barbell targets your biceps through a pulling movement pattern. Use for short head emphasis with heavier loading.
Everything You Need to Know About the Spider Curl Barbell
The Spider Curl Barbell is a intermediate difficulty exercise that targets your Biceps brachii. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for short head emphasis with heavier loading. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate lifters wanting peak contraction focus. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
What muscles does the Spider Curl Barbell work?
Primary
Secondary
Stabilizers
Step-by-step: Spider Curl Barbell
- 1
Lie face down on incline bench at 45 degrees.
- 2
Let arms hang straight down holding barbell.
- 3
Keep upper arms perpendicular to floor.
- 4
Curl barbell up toward face.
- 5
Squeeze hard at peak contraction.
- 6
Lower under control.
What are the best tips for the Spider Curl Barbell?
Barbell allows heavier loads than dumbbells.
Focus on peak contraction.
Keep arms vertical throughout.
Mistakes to watch for on the Spider Curl Barbell
Letting elbows drift.
Letting your elbows drift wide during the Spider Curl Barbell shifts load onto your shoulder joint instead of your Biceps brachii. Keep them tucked at about 45 degrees to protect your rotator cuff and keep tension where it belongs.
Using too much weight.
Loading more weight than you can control on the Spider Curl Barbell 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.
Swinging the bar for optimal results.
Bouncing or using momentum during the Spider Curl Barbell 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.
Who should do the Spider Curl Barbell?
Intermediate lifters wanting peak contraction focus.
How to Program the Spider Curl Barbell
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.
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.
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 sets of 10-12 reps. Rest 60 seconds.
What are good alternatives to the Spider Curl Barbell?
Spider Curl
Preacher Curl
Concentration Curl
Other Variations
- Spider Curl EZ Bar
- Spider Curl Dumbbell
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Spider Curl Barbell — and builds them into a monthly program. Every set, every rep, planned out.
Take the Free Quiz2-minute quiz · No credit card
Safety Notes
- Control the barbell.
- Dont let arms swing.