# Barbell Spider Curl

URL: https://heatsy.app/ex/barbell-spider-curl

Also known as: Spider Curl, Prone Incline Barbell Curl, BB Spider Curl

Body region: Arms

## Muscles

- Main: Biceps, Brachialis
- Helps: Brachioradialis
- Holds: Flexor Carpi Radialis

## Equipment

- Barbell or EZ Bar
- Adjustable Bench or Preacher Bench

## Technique

1. Set an incline bench at about 45 degrees, or use the vertical side of a preacher bench.
2. Lie chest-down on the pad with your arms hanging straight toward the floor, holding the bar underhand.
3. Curl the bar up while the upper arms stay vertical.
4. Squeeze at the top, then lower until the arms are fully straight.

### Cues

- Keep the chest on the pad throughout.
- Let gravity, not momentum, set the pace.

### Common mistakes

- Pulling the elbows forward to make the top easier.
- Lifting the chest off the bench to heave the bar.
- Stopping short of full extension at the bottom.

## Variations

- [EZ-Bar Spider Curl](https://heatsy.app/ex/ez-bar-spider-curl)
- [Lying High-Bench Barbell Curl](https://heatsy.app/ex/lying-high-bench-barbell-curl)

## Alternatives

- [Preacher Curl](https://heatsy.app/ex/preacher-curl)
- [Barbell Drag Curl](https://heatsy.app/ex/barbell-drag-curl)