Barbell Spider Curls (How To, Muscles Worked, Benefits)

The Barbell Spider Curl is an isolation exercise that targets the biceps through a strict range of motion. Performed while lying chest-down on an incline bench, it eliminates momentum and shoulder involvement, allowing for a deep contraction in the biceps.

This setup makes it one of the most effective variations for building arm size and control.

Primary Muscles Worked: Biceps Brachii
Secondary Muscles Worked: Brachialis, Forearms
Equipment Needed: Barbell (Straight or EZ Bar) and Incline Bench

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How To Do Barbell Spider Curls

Step-by-Step Instructions

1. Set-Up:
   • Position an incline bench at roughly 45 degrees and lie chest-down so your arms hang freely in front of you.
   • Grip the barbell with a shoulder-width underhand grip (palms facing up).
   • Keep your feet grounded and chest pressed firmly against the bench.
2. Execution:
   • Start with arms fully extended, letting the bar hang directly beneath your shoulders.
   • Curl the bar upward by flexing your elbows, bringing it as close to your chin or upper chest as possible.
   • Squeeze your biceps at the top for a brief pause.
   • Lower the bar slowly under control until your arms are straight again.
3. Tips for Proper Form:
   • Keep your upper arms perpendicular to the ground throughout (avoid swinging or shifting your shoulders).
   • Focus on a smooth, controlled motion in both directions.
   • Exhale as you curl up, inhale as you lower.

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Key Benefits

• Maximizes bicep isolation by removing body momentum.
• Provides a strong contraction at the top of the movement.
• Builds peak bicep strength and hypertrophy with strict form.
• Reduces shoulder and back strain common in standing curls.

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Modifications and Variations

• Easier Option:
  • Use lighter weight or an EZ bar for wrist comfort.
  • Perform one arm at a time with dumbbells for more control.
• Harder Option:
  • Add a 1–2 second pause at the top of each rep.
  • Use a slow eccentric (3–4 seconds lowering).
  • Superset with preacher curls for a deep bicep burnout.

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Common Mistakes

• Lifting the Chest Off the Bench: Keep your torso supported for full isolation.
• Using Momentum: Avoid jerking or swinging the bar.
• Partial Range of Motion: Fully extend at the bottom and contract completely at the top.
• Elbows Flaring Out: Keep them in line with your shoulders throughout.

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Reps and Sets Recommendations

• For Strength: 3–4 sets of 6–8 reps.
• For Hypertrophy: 3–4 sets of 10–12 slow, controlled reps.
• As a Finisher: 2–3 sets of 12–15 light, focused reps for full contraction.

Spider Curl Alternatives

Don’t have an adjustable bench? Need an alternative for Spider Curls? Here are a couple of exercises you may be able to try out instead.

(Need more options? Here is a list of my favorite Spider Curl alternatives.)

Hammer Curls

Hammer Curls can work as a great alternative for Barbell Spider Curls if all you have access to are dumbbells. Hammer Curls can be done standing or seated and are one of the best movements for targeting the Brachialis muscle.

Preacher Curls

Preacher Curls are another great alternative to Spider Curls because they isolate the biceps in a similar way, but with a completely different movement.

Preacher Curls are performed on a preacher bench, which helps to stabilize the upper arms and isolate the biceps. This exercise is great for those who have trouble maintaining strict form on Spider Curls or just want to vary their bicep workout.

More Links and Info

If you’d like to check out more exercises for the biceps, triceps and forearms check out the Arm Farm section of our Exercise Library. There you’ll find dozens of movements, all for arms, with complete detailed instructions.

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