Barbell Reverse Grip Curl
Biceps·Barbell·Intermediate
Exercise guide
Barbell Incline Spider Curl
EZ Bar Spider Biceps Curls isolate the biceps by taking momentum out of the movement. Lying chest down on a bench forces strict form and keeps constant tension on the arms. This exercise is excellent for building biceps shape and control.
Category
Strength
Difficulty
Intermediate
Movement
Isolation
Bodyweight
No
Sculpt
How to
How to do the Barbell Incline Spider Curl
- 01
Set an incline bench and lie chest down with your arms hanging toward the floor.
- 02
Hold an EZ bar with a comfortable grip.
- 03
Keep your upper arms still and elbows pointed down.
- 04
Curl the bar upward toward your shoulders.
- 05
Squeeze your biceps at the top.
- 06
Lower the bar back down slowly.
- 07
Repeat with strict control.
Performance tips
Cues that matter
- Use lighter weight to maintain clean form.
- Do not swing the bar or move your shoulders.
- Focus on slow and controlled reps.
Common questions
Frequently asked
What muscles does the Barbell Incline Spider Curl work?
The Barbell Incline Spider Curl primarily targets the Biceps.
Is the Barbell Incline Spider Curl a compound or isolation exercise?
The Barbell Incline Spider Curl is an isolation exercise, meaning it focuses on a single muscle group through one joint movement.
What equipment do I need for the Barbell Incline Spider Curl?
You need the following equipment: E Z Curl Bar, Incline Bench.
What difficulty level is the Barbell Incline Spider Curl?
The Barbell Incline Spider Curl is rated as intermediate difficulty. Some training experience is helpful for performing this exercise safely.
