Barbell Spider Curl
- Primary muscles
- Biceps
- Secondary muscles
- Forearms
- Equipment
- Barbell
- Movement pattern
- None
Steps
- 1 Lie prone on an incline bench with your chest and stomach supported.
- 2 Reach down and grasp the barbell with an underhand, shoulder-width grip, allowing your arms to hang straight towards the floor.
- 3 Keeping your upper arms stationary, flex your elbows to curl the barbell upwards towards your chest.
- 4 Slowly extend your elbows to lower the barbell back to the starting position, fully extending your arms.
