Primary
Biceps
Secondary
Brachialis, Forearms
Equipment
Barbell
Difficulty
Intermediate
Type
Pull
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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 (also called spider curl barbell) place you face-down on an incline bench with arms hanging straight down holding a barbell. This position eliminates momentum and creates maximum tension at peak contraction. The barbell allows heavier loading than dumbbell spider curls.
When to use it
Use for short head emphasis with heavier loading.
Who it's for
Intermediate lifters wanting peak contraction focus.
Lie face down with your chest near the top of a 45-degree incline bench. Let your arms hang straight down perpendicular to the floor. Keep upper arms completely stationary—only your forearms should move as you curl toward your face.
Also targets: Brachialis, Forearms
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Lie face down on incline bench at 45 degrees.
Let arms hang straight down holding barbell.
Keep upper arms perpendicular to floor.
Curl barbell up toward face.
Squeeze hard at peak contraction.
Lower under control.
Barbell allows heavier loads than dumbbells.
Focus on peak contraction.
Keep arms vertical throughout.
Use barbell spider curls when you want heavier loading in the spider curl position. They work well after primary bilateral curls as a secondary movement for short head emphasis and peak contraction.
Letting elbows drift.
Letting your elbows drift away from the intended path during the Spider Curl Barbell can change which muscles carry the load. Use the elbow position described in the setup cues and keep it consistent through each rep.
Using too much weight.
Loading more weight than you can control on the Spider Curl Barbell often creates compensations that shift work away from your Biceps brachii. Reduce the load until each rep follows the intended path.
Swinging the bar for optimal results.
Bouncing or using momentum during the Spider Curl Barbell 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.
Intermediate lifters wanting peak contraction focus.
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.
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 growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
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 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.
This is one example of how Spider Curl Barbell could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
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Frequently Asked Questions About the Spider Curl Barbell
The Spider Curl Barbell primarily targets the Biceps brachii, making it an effective exercise for biceps development. Secondary muscles worked during the Spider Curl Barbell include Brachialis, providing additional training stimulus. Stabilizer muscles engaged include Core.
Our library labels Spider Curl Barbell as intermediate. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Spider Curl Barbell. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Spider Curl Barbell is a barbell. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Spider Curl Barbell include: Spider Curl, Preacher Curl, Concentration Curl. These exercises target similar muscle groups as the Spider Curl Barbell and can be used as substitutes based on your equipment availability, gym setup, or training preferences.