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Spider Curl with Pronated Grip and Straight Bar

Learn how to properly perform the Spider Curl with Pronated Grip and Straight Bar with this complete demonstration video.

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What is the Spider Curl with Pronated Grip and Straight Bar?

The spider curl with pronated grip and straight bar is an isolation exercise mainly targeting the biceps intensively due to the unique bench angle. This exercise mostly recruits the lower part of the biceps, offering maximal stretch and enhanced muscle activation.

How to properly perform the Spider Curl with Pronated Grip and Straight Bar

  1. Lie face down on an inclined bench, resting your chest and stomach on the surface, allowing your arms to hang freely towards the floor.
  2. Grab a straight bar with a pronated grip (palms facing down), keeping your hands shoulder-width apart.
  3. As you exhale, bend your elbows to lift the bar upward, contracting the arm muscles intensely while keeping elbows stable and close to the body.
  4. Once the bar approaches the bottom of your chest or the edge of the bench, hold the contraction for a second to fully feel the muscle work, then slowly lower the bar back to the starting position, controlling the movement.
  5. Ensure to keep the body still, without swinging the torso, to best isolate the targeted muscles.
  6. Repeat the motion for the desired number of repetitions, focusing on smooth execution and optimal muscle activation.

Targeted muscles and equipment

Discipline
  • Strength training
Primary muscle
Required equipment
  • Bar
Mechanics type

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Complementary exercises

Other exercises for Biceps:

Curl biceps avec barre droite (avec arm blaster)Drag Curl avec barreDrag curl debout

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