Target Muscles
| Basic Muscle Groups |
|---|
| Biceps (Main Target) |
| Forearms |
| Advanced Muscle Groups |
|---|
| Bicep-brachialis (Main Target) |
| Caput-longum(long) |
| Caput-breve(short) |
| Brachioradialis |
Difficulty
Steps
Set up an incline bench to a 45-degree angle and stand facing it.
Lie prone on the incline bench, allowing your arms to hang straight down, holding a barbell with an underhand grip, shoulder-width apart.
Curl the barbell towards your shoulders while keeping your upper arms stationary.
Lower the barbell back down under control, then repeat.
Benefits
Spider curl with barbell targets the biceps and forearms, promoting muscle growth and strength. The inclined position isolates the biceps and reduces swinging momentum, ensuring proper muscle activation and development.
Equipments
