Barbell Spider Curl | Thrive Personal Training

Related exercises

Standing Single Arm Dumbbell Curl Over Incline Bench
biceps
Dumbbell Spider Curl
biceps
Seated Incline Dumbbell Bicep Curl
biceps
Barbell Drag Curl
arms / biceps
Powerband Bicep Curl
arms / biceps
Barbell Bent-Over Bicep Curl
arms / biceps

Instructions

Adjust a bench to a 45-degree incline. Lean against the bench so that your chest is supported. Stand on the balls of your feet and keep them about shoulder width apart for stability. From here have a barbell ready, or have it set-up in front of you. Bending your elbows, curl the barbell towards your chin and squeeze your biceps, making sure to keep tension on the muscles. Your elbows can move slightly forward but avoid as much movement as possible from the upper arms. Bring the bar down, by reversing the motion, so that your arms are fully extended at the bottom. Repeat for desired number of reps.

Tip

Have the bar sitting on a bench in front of you if you are unable to place the bar like I am doing in this video. Or if you have a training buddy, have them pass it to you. This exercise can also be performed with dumbbells.

Tagged

Related exercises

Standing Single Arm Dumbbell Curl Over Incline Bench

Dumbbell Spider Curl

Seated Incline Dumbbell Bicep Curl

Barbell Drag Curl

Powerband Bicep Curl

Barbell Bent-Over Bicep Curl