Spider Curl

BicepsBarbell

A chest-supported barbell isolation exercise for the biceps performed on an incline bench. Lying face down locks your torso in place and eliminates momentum, keeping full tension on your upper arms.

How to do it

1Lie chest-down on an incline bench set to about 45 degrees, letting your arms hang straight down toward the floor.

2Grasp the barbell with an underhand, shoulder-width grip and lock your upper arms in position.

3Exhale and curl the bar toward your shoulders, squeezing your biceps hard at the top.

4Pause for one second at peak contraction to maximize muscle tension.

5Inhale as you smoothly lower the bar back to the start under full control.

Common mistakes

Pulling your elbows back during the lift, which shifts work off the biceps and onto the shoulders.

Dropping the weight rapidly without control, increasing the risk of muscle and tendon strain.

Lifting your chest off the bench, engaging your lower back and ruining the isolation.

Breathing

Inhale as you lower the barbell and exhale on the exertion as you curl it up.

Make it harder or easier

To make it easier, use an EZ-bar or reduce the weight. To make it harder, add a 2-second pause at the top of each rep.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.