Spider Curl

Equipment: Barbell Primary muscle: Biceps Brachii Category: compound Movement: push

Forearms Upper Front

Spider Curl Strength Standards → Calculate Your Spider Curl 1RM →

How to Perform Spider Curl

Set an incline bench to about 45–60 degrees and lie face down with your chest supported on the bench. Hold a barbell with an underhand (supinated) grip and allow your arms to hang straight down toward the floor. Keeping your upper arms stationary, curl the barbell upward by bending your elbows. Raise the bar until your forearms are nearly vertical, then slowly lower it back to the starting position with control.