How to Do Spider Curl Barbell

Spider Curl Barbell is a biceps exercise using barbell, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Biceps

Equipment

Barbell

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Spider Curl Barbell

  1. 01Set up facing the incline bench with the chest pressed against the pad and feet firmly on the floor.
  2. 02Grip the barbell with an underhand, shoulder-width grip allowing the arms to hang vertically toward the floor.
  3. 03Exhale while curling the bar toward the forehead by hinging only at the elbow joints.
  4. 04Squeeze the biceps at the peak of the movement when the forearms reach the biceps.
  5. 05Inhale as the barbell is returned to the vertical starting position with fully extended arms.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Spider Curl Barbell

Primary Stabiliser Inactive

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Primary movers

  • Biceps Bends the elbow and curls weight toward the shoulder.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Avoid swinging the bar away from the bench by keeping the elbows pinned directly under the shoulders throughout the flexion phase.

Same coaching engine used inside the A90 app

05 / FAQ

Spider Curl Barbell questions

What muscles does Spider Curl Barbell work?

Spider Curl Barbell is catalogued as a biceps exercise in A90 Training Club, with the biceps as its primary muscle group.

How do you do Spider Curl Barbell correctly?

Set up facing the incline bench with the chest pressed against the pad and feet firmly on the floor. Grip the barbell with an underhand, shoulder-width grip allowing the arms to hang vertically toward the floor. Exhale while curling the bar toward the forehead by hinging only at the elbow joints. Squeeze the biceps at the peak of the movement when the forearms reach the biceps. Inhale as the barbell is returned to the vertical starting position with fully extended arms.

What is the A90 coach tip for Spider Curl Barbell?

Avoid swinging the bar away from the bench by keeping the elbows pinned directly under the shoulders throughout the flexion phase.

Is Spider Curl Barbell suitable for beginners?

Spider Curl Barbell is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Spider Curl Barbell?

Spider Curl Barbell uses barbell.

A90 Intelligence

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