bicepsbarbell
barbell spider curl
barbell spider curl is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Stand with your feet shoulder-width apart and hold the barbell with an underhand grip, palms facing up.
Step 2. Rest your upper arms on a preacher bench or stability ball, allowing your elbows to hang down.
Step 3. Keeping your upper arms stationary, exhale and curl the barbell up towards your shoulders.
Step 4. Pause for a moment at the top, squeezing your biceps.
Step 5. Inhale and slowly lower the barbell back to the starting position.
Muscles & body parts
Primary muscles
biceps
Secondary muscles
forearms
Primary body parts
biceps
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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