Arms / Intermediate / Isolation (single joint)

Barbell Spider Curl

A barbell curl performed leaning into a preacher bench so the arms hang vertically, emphasizing peak biceps contraction.

At a glance

Primary

Biceps

Secondary

Forearms & grip

Equipment

Barbell, Bench

Movement pattern

Elbow flexion (curl)

Level

Intermediate

Type

Arms, Isolation (single joint)

Loads the elbow. Use a load you can control and skip it if it causes pain.

How to do it

1. Stand behind a preacher bench and lean your chest against the pad so your arms hang over it.
2. Hold a barbell underhand at about shoulder width with arms extended.
3. Curl the bar up toward your shoulders keeping the upper arms still.
4. Lower slowly to full extension.

Tips

• Keep a light load and strict form.
• Do not let the hips drive the weight.

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