Spider Curl
The Spider Curl primarily works the Biceps Brachii (Long Head), Biceps Brachii (Short Head), with secondary activation of the Brachialis and stabilizer support from the Pectoralis Major (Sternal). It is a barbell isolation exercise at intermediate difficulty.
Prone incline barbell curl with chest against pad providing strict isolation.
| Equipment | Barbell |
|---|---|
| Difficulty | Intermediate |
| Type | Isolation |
| Movement | Flexion |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Biceps Brachii (Long Head), Biceps Brachii (Short Head) |
| Secondary | Brachialis |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Biceps Brachii (Long Head) (biceps)
- Primary Muscle Biceps Brachii (Short Head) (biceps)
Secondary Muscles
- Secondary Muscle Brachialis (biceps)
Stabilizer Muscles
- Stabilizer Muscle Pectoralis Major (Sternal) (chest)
Instructions
- Preparation: Grasp barbell with overhand grip, hands shoulder-width apart. Execution: Contract target muscles to move through full range of flexion. Return to starting position under control. Repeat. Comments: Maintain control throughout movement to fully engage the Biceps Brachii (Long Head), Biceps Brachii (Short Head).
Alternative Exercises
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