Spider Curl
Step-by-step technique for Spider Curl, an exercise for biceps using barbell. From the Frog Fitness exercise library.
How to do it
- Lie face-down against an incline bench with your arms hanging.
- Hold a barbell or dumbbells.
- Curl the weight up toward your forehead.
- Lower under control.
Coach tip: The bench prevents cheating. Pure biceps contact.
Muscles worked
Primary: Biceps
Secondary: Forearms
Spider Curl is a strength exercise that loads the biceps using barbell. Log it in Frog Fitness to follow how the load develops over time.
At a glance
- Primary muscle
- Biceps
- Secondary
- Forearms
- Equipment
- Barbell
- Type
- Strength