Spider Curl (Barbell)
Trains the biceps. You need a barbell. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app works out every weight and times your rest.
In the programs
None of our programs use the Spider Curl (Barbell)
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a biceps exercise that is, there are 8 on the Biceps page.
Muscles worked
What Spider Curl (Barbell) trains
Technique
How to do the Spider Curl (Barbell)
- Set an incline bench at a 45-degree angle and lie face down, ensuring your chest is supported and your feet are firm on the floor. Hold a barbell with an underhand grip and hands shoulder-width apart.
- Let your arms hang straight down towards the floor, keeping your elbows slightly bent.
- Curl the barbell towards your shoulders by bending your elbows, keeping your upper arms stationary, and focusing on contracting your biceps.
- Slowly lower the barbell back to the starting position with control, fully extending your arms. Repeat for the desired number of repetitions.
Form cues
Getting it right
- Use a full range of motion to fully engage the biceps.
- Ensure your elbows remain stationary and do not flare out during the movement.
- Adjust the weight of the barbell to provide enough challenge without compromising form.
Substitutes
Swap Spider Curl (Barbell) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Spider Curl (Barbell) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.