Spider Curl (Barbell)

Also called BB Spider Curl

How to do it

Lie face down on an incline bench holding a barbell with both arms hanging straight toward the floor and palms facing forward. Keep your upper arms still as you curl the bar toward your shoulders, squeeze your biceps, then lower under control to full elbow extension without lifting your chest from the pad.

Other curl movements

Bicep Curl (Barbell)Bicep Curl (Cable)Bicep Curl (Digital Resistance)Bicep Curl (Dumbbell)Bicep Curl (Machine)Bicep Curl (Resistance Band)Close-Grip Curl (Barbell)Close-Grip Curl (Cable)