Barbell spider curl

Muscles worked: Upper arms
Upper arms
🔧 Barbell ↕ Pull 🏋️ kg × reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Lie face down on an incline bench, gripping dumbbells with palms facing up. Curl the weights towards your shoulders, keeping your upper arms still and concentrating on your forearm muscles. Lower the weights slowly to return to the initial position.

Muscles Worked

Biceps
Secondary: Brachialis, Brachioradialis

Tips

Keep tension on your biceps throughout the entire range of motion. Execute each rep with a slow, controlled pace. You can substitute dumbbells with an EZ curl bar. Focus on isolating the biceps muscle. Prevent any movement in your upper arms.

Similar exercises

Dumbbell spider curl Upper arms · 🔧 Dumbbells, Incline Bench 2/10 Ez bar spider curl Upper arms · 🔧 EZ Bar, Incline Bench 2/10 Spider hammer curl Upper arms · 🔧 Dumbbells 2/10 Ez bar reverse spider curl Upper arms · 🔧 EZ Bar 2/10 Barbell wall curl Upper arms · 🔧 Barbell 2/10 Barbell cheat curl Upper arms · 🔧 Barbell 2/10 Barbell biceps curl Upper arms · 🔧 Barbell 2/10 Barbell strict curl Upper arms · 🔧 Barbell 2/10
Feedback

Found a bug or have an idea?

MuscleTrain is actively being built. If something looks broken, or you have a suggestion, let us know — it really helps shape the app.