Barbell Spider Curl

Instructions for proper form

1. Start by setting an adjustable bench to a 30-45 degree incline. 2. Lie face down on the bench with your chest pressed against it and feet flat on the floor. 3. Hold the barbell with a supinated (palms up) grip roughly shoulder-width apart. 4. Let the barbell hang just below your chin, extending your arms fully. 5. Keeping your elbows close to your body, curl the barbell up towards your shoulders while contracting your biceps. 6. Squeeze at the top of the movement before slowly lowering the barbell back to the starting position. 7. Repeat for the desired number of repetitions while maintaining control and avoiding swinging or using momentum.

Common mistakes to avoid

1. Using too much weight which can lead to poor form and strain the muscles. 2. Allowing the elbows to drift away from the body. 3. Not fully extending the arms at the bottom of the movement. 4. Rushing through the exercise rather than performing it with controlled movements.

Benefits

Specific benefits of the exercise

The Barbell Spider Curl isolates the biceps brachii, enhancing hypertrophy and strength in the upper arm. It ensures less shoulder involvement, maximizing bicep activation.

Expected results and timeframe

With consistent training (2-3 times per week), users can expect visible muscle growth and increased strength in their biceps in as little as 6 to 8 weeks..

Who this exercise is best for

This exercise is ideal for novice lifters seeking to build bicep strength and size, as well as those focusing on bodybuilding routines requiring bilateral symmetry.

Scientific studies supporting its effectiveness

Research indicates that isolation exercises like curls can lead to significant improvements in muscle hypertrophy when integrated into a consistent strength training program.

Variations

Beginner modifications

For beginners, use a lighter weight or perform the exercise with dumbbells to improve stability and muscle coordination before progressing to the barbell version.

Advanced progressions

Advanced variations include performing the spider curl with a heavier barbell, using a cable machine for added tension, or incorporating drop sets to further fatigue the biceps.

Integrations

Complementary exercises

Complementary exercises include dumbbell curls, hammer curls, and chin-ups, which target the biceps and enhance overall upper body strength.

Super set recommendations

Super set with tricep extensions or push-ups to maximize arm training within the same workout and create a balanced upper body routine.

Sample workout routines

A sample arm day workout could include warm-up sets of push-ups, followed by four sets of Barbell Spider Curls, three sets of dumbbell hammer curls, and three sets of tricep pushdowns.

Exercise combinations

Combine with compound movements like barbell bench press or bent-over rows to create a comprehensive upper body workout that engages multiple muscle groups.

Best time to do this exercise in your workout

The best time to perform this exercise is during the bicep training segment of your workout, after larger compound lifts that engage the upper body.