View this exercise on Fitain

Barbell Spider Curl

  • Beginner
  • Barbell · Bench · Deck Step
  • Biceps

Setup instructions

1) Adjust the bench/step so that it's in an incline position (around a 45 degree angle).

2) Lie forward on the platform (chest face down). Plant both feet on the floor - the balls of your feet should have contact with the ground at all times.

3) Grab the bar with a firm grip.

Perform instructions

1) Slowly lift the bar towards your shoulders.

2) Pause at the top and squeeze the biceps. Now, gently lower to the starting position.

3) Repeat.

Anatomy