ex_6YGMOL

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Upper Arms · Barbell

Spider Curl Barbell

intermediatestrengthMale & female model

Spider Curl Barbell is an intermediate isolation strength exercise that works the biceps (upper arms), with the forearms assisting. It needs a barbell. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.

Target: Biceps
Body part: Upper Arms
Equipment: Barbell
Category: Strength
Mechanic: Isolation
Force: Pull
Sets × reps: 3 × 10-15
Calories / min: ≈ 5.5 kcal

Primary muscles

Biceps · Biceps Brachii

Secondary muscles

Forearms · Brachialis, Brachioradialis

How to do Spider Curl Barbell

Set an incline bench at a 45-degree angle and lie face down, ensuring your chest is supported and your feet are firm on the floor. Hold a barbell with an underhand grip and hands shoulder-width apart.
Let your arms hang straight down towards the floor, keeping your elbows slightly bent.
Curl the barbell towards your shoulders by bending your elbows, keeping your upper arms stationary, and focusing on contracting your biceps.
Slowly lower the barbell back to the starting position with control, fully extending your arms. Repeat for the desired number of repetitions.

Form tips

Use a full range of motion to fully engage the biceps.
Ensure your elbows remain stationary and do not flare out during the movement.
Adjust the weight of the barbell to provide enough challenge without compromising form.

Spider Curl Barbell alternatives

Spider Curl Ez Bar

Biceps · intermediate

Spider Curl Dumbbells Simultaneous

Biceps · intermediate

Band Reverse Spider Curl

Biceps · beginner

Dumbbell Reverse Spider Curl

Biceps · intermediate

More biceps exercises

Barbell Reverse Spider Curl

Biceps · intermediate

Ez Barbell Curl

Biceps · intermediate

Kettlebell Curl

Biceps · intermediate

Barbell Curl

Biceps · intermediate

Barbell Lap Curl

Biceps · intermediate

Drag Curl Resistance Band

Biceps · beginner

Kettlebell Goblet Curl

Biceps · intermediate

Cable Overhead Curl

Biceps · beginner

Spider Curl Barbell FAQ

What muscles does Spider Curl Barbell work?

Spider Curl Barbell mainly works the biceps in the upper arms (Biceps Brachii). The forearms work as secondary muscles.

What equipment do you need for Spider Curl Barbell?

You need a barbell.

How many sets and reps of Spider Curl Barbell should I do?

Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Spider Curl Barbell good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler upper arms exercises.

How many calories does Spider Curl Barbell burn?

About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.

What is a good alternative to Spider Curl Barbell?

Other exercises for the biceps include Spider Curl Ez Bar, Spider Curl Dumbbells Simultaneous, Band Reverse Spider Curl and Dumbbell Reverse Spider Curl.

For developers

Use Spider Curl Barbell in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_6YGMOL" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_6YGMOL",
  "name": "Spider Curl Barbell",
  "model": "male",
  "counterpartId": "ex_5ZRK4K",
  "target": "Biceps",
  "equipment": "Barbell",
  "media": {
    "mp4": "https://…/ex_6YGMOL/mp4-720.mp4?…",
    "poster": "https://…/ex_6YGMOL/poster.jpg?…"
  }
}