Reviewed exercise · intermediate

Barbell Spider Curl

A accessory isolation movement for biceps.

Equipment

barbell, bench

Typical range

8–15 reps

Also trains

No secondary emphasis listed

Set up

Prepare the barbell spider curl station and choose a load that permits full control.

Execute

Lie chest-down on an incline bench with arms hanging freely

Complete the final repetition with the same controlled path, then return the load safely.

Coaching cues

• Upper arms remain vertical
• Use a repeatable pain-free range.

Common mistakes

• Lifting the chest to finish reps
• Adding load after position or control is lost.

Modify or stop when relevant discomfort is reported. Educational content does not diagnose injury.