Biceps Exercise Database -> Barbell Spider Curl


Barbell Spider Curl

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Barbell Spider Curl

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Exercise Details

Main Muscle Group : Biceps

Type : Strength

Mechanics : Isolation

Equipment : Bench , EZ Curl Bar

Difficulty : Intermediate

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Targeted Muscle Group


How To Perform Exercise

The spider curl exercise utilizes the straight side of a preacher bench to increase the range of motion of the exercise.

Steps :

1.) Start off by taking a preacher bench and turning it around so that you are leaning up against the angled side.

2.) Grab onto a barbell with a palms up close grip, then lean up against the bench and lower the bar on the flat side and fully extend your arms.

3.) Slowly curl the bar up, isolating the biceps, until they touch your forearms.

4.) Hold onto this position for a count then return back to the starting position.

5.) Repeat for as many reps and sets as desired.