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Lying High Bench Barbell Curls (Spider curl)

Learn how to properly perform the Lying High Bench Barbell Curls (Spider curl) with this complete demonstration video.

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What is the Lying High Bench Barbell Curls (Spider curl)?

The Lying High Bench Barbell Curls (Spider curl) is an effective isolation exercise that targets the biceps. It's beginner-friendly when using moderate weight but is also highly favored by advanced lifters for developing muscle mass and arm definition. In addition to biceps, this exercise slightly engages the forearms.

How to properly perform the Lying High Bench Barbell Curls (Spider curl)

  1. Lie face down on a high bench with your chest supported and your arms hanging straight down, holding a barbell with an underhand grip, palms facing up.
  2. Keep your chest against the bench and your feet planted firmly on the floor.
  3. Curl the barbell upward towards your shoulders, squeezing your biceps at the top of the movement.
  4. Lower the barbell back down in a controlled manner, extending your arms fully.
  5. Repeat for the recommended number of repetitions.

Targeted muscles and equipment

Discipline
  • Strength training
Primary muscle
Secondary muscle(s)
Mechanics type
Required equipment

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Complementary exercises

Other exercises for Biceps:

Curl spider serveur avec haltèreCurl concentré biceps avec son ischioCurl assis alterné avec rotation

Explore more exercises with Barbell, Bench or other exercises for Biceps.

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