Spider Curl (Barbell)
Complete guide to Spider Curl (Barbell). Learn proper form, technique, and execution. Targets Biceps — Long Head, Short Head. Requires barbell. Step-by-step instructions and expert tips.
How to Perform Spider Curl (Barbell)
Add the appropriate amount of weight to a barbell and set up an incline bench at roughly 45 degrees.
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.
Engage your abs and take a breath.
Curl the bar upward toward your chin, squeezing your biceps at the top and exhale. Keep your upper arms stationary.
Slowly lower back to the starting position and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |