Spider Barbell Curl

Spider Barbell Curl gif

About

Curl with a barbell while bent over to isolate your biceps.

How to Spider Barbell Curl

Starting Position

Bend your upper body forward in front of the incline bench and lower the barbell down.

Proper Form

1. Lift the barbell up.

2. Slowly come down.

Breathing Technique

Exhale when you go up, and inhale when you go down.

Precautions

1. Move only your arms without shaking your upper body.

2. Make sure your elbows do not stick out forward.

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Curious about a Biceps workout plan that includes the Spider Barbell Curl

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Barbell Bicep Curl

Chin up

Spider Barbell Curl

About

How to Spider Barbell Curl

Starting Position

Proper Form

Breathing Technique

Precautions

From the Community

Spider Barbell Curl Related Reading

Progressive Overload Is the Only Variable That Actually Guarantees Muscle Growth.

Mind-Muscle Connection Matters — But Only Below 60% of Your 1RM

10 sets per muscle group per week is probably enough — here's the number that actually matters.

3 minutes beats 1 minute — and the data on rest periods is clearer than you think.

Full-body vs. split training: muscle and strength gains are the same — per a 2024 meta-analysis

Exercise does suppress appetite — but a muscle molecule, not willpower, is why (2016 meta-analysis)

Spider Barbell Curl Alternatives

Spider Barbell Curl

About

How to Spider Barbell Curl

Starting Position

Proper Form

Breathing Technique

Precautions

From the Community

Spider Barbell Curl Related Reading

Progressive Overload Is the Only Variable That Actually Guarantees Muscle Growth.

Mind-Muscle Connection Matters — But Only Below 60% of Your 1RM

10 sets per muscle group per week is probably enough — here's the number that actually matters.

3 minutes beats 1 minute — and the data on rest periods is clearer than you think.

Full-body vs. split training: muscle and strength gains are the same — per a 2024 meta-analysis

Exercise does suppress appetite — but a muscle molecule, not willpower, is why (2016 meta-analysis)

Spider Barbell Curl Alternatives