Arms and calves · Regular
Barbell Spider Curl
A curl lying chest down on an incline bench, arms hanging straight, so the biceps cannot cheat.
Drawings by Everkinetic, CC BY-SA 4.0, shown white on dark.
- Works
- biceps; also forearms
- Kit
- Barbell, Bench
- Dose
- 8 to 12 reps
It goes into the workout in progress at the Bench, as a new group in its main set.
Set up
Lie chest down on an incline bench with your arms hanging straight down, holding a barbell or EZ bar underhand.
While you move
- Keep your chest on the bench
- Upper arms hang straight down
- Curl to your forehead
- Lower slowly
Avoid
- Swinging the elbows forward
- Lifting the chest off the bench
- Going too heavy