Spider Curl (Barbell)

How to Perform Spider Curl (Barbell)

1. 1

   Add the appropriate amount of weight to a barbell and set up an incline bench at roughly 45 degrees.

2. 2

   Lie face down on the bench with your chest against the pad and let your arms hang straight down, grabbing the bar with an underhand grip.

3. 3

   Engage your abs and take a breath.

4. 4

   Curl the bar upward toward your chin, squeezing your biceps at the top and exhale. Keep your upper arms stationary.

5. 5

   Slowly lower back to the starting position and breathe in.

6. 6

   Repeat for the desired number of repetitions.