Is this the same as a spider curl?

Yes. Done with your chest on an incline bench and your arms hanging straight down, this is the barbell version of the spider curl, also called the prone incline curl. It is a different exercise from the seated Dumbbell Incline Curl, where your back is on the bench and your arms hang behind you.

Can I use an EZ bar instead of a straight barbell?

Yes, an EZ bar is a good alternative and may be more comfortable on the wrists. That turns it into the EZ Bar Spider Curl.

What incline angle is best for this curl?

An incline of about 30 to 45 degrees suits most people, letting your arms hang straight down over the end of the pad while your feet stay planted. If you are tall and the bar touches the floor at the bottom, raise the bench a notch.

How is it different from a preacher curl?

On a Barbell Preacher Curl your upper arms rest on a pad angled out in front of you, so the bar is hardest to move near the bottom of the curl. Here your upper arms hang vertically, so the load peaks in the middle of the curl as your forearms pass horizontal and eases off near the bottom.

Is this better than regular barbell curls?

Not better, just stricter. The bench stops you leaning back or using your hips, so it usually takes less weight and works well as a second biceps exercise after a heavier Barbell Curl.

Barbell Incline Curl

What Is the Barbell Incline Curl?

Barbell Incline Curl is an isolation exercise that primarily targets the biceps, with the brachialis and brachioradialis assisting at the elbow. It is a beginner-level movement performed lying face down on an incline bench, with your chest against the pad and your arms hanging straight down, which is why it is also known as the barbell spider curl or prone incline curl.

Despite the name, this is not the seated incline curl, where your back rests on the bench and your arms hang behind your torso to stretch the biceps. Here the bench supports your chest, your upper arms hang vertically in front of your body and your shoulders are flexed, so the biceps work in a shorter position than on a Dumbbell Incline Curl. Because the upper arms stay vertical, the bar is hardest to move as your forearms pass horizontal, through the middle of the curl, and gets light as your arms straighten at the bottom.

The pad pins your torso, so you cannot lean back or drive the bar with your hips, which makes this a strict way to isolate the elbow flexors. It usually sits late in an upper-body or pulling session, after rows or chin-ups, and pairs well with a curl that loads the stretched position, such as the Barbell Preacher Curl or the dumbbell incline curl.

A straight barbell holds both wrists fully turned up. If that is uncomfortable, the EZ Bar Spider Curl uses angled grips, and the Dumbbell Spider Curl lets each arm work on its own. Anyone new to curling should first learn a strict Barbell Curl, and expect to use noticeably less weight here than on a standing curl, since the bench takes away any help from the rest of the body.

Muscles Worked

MuscleActivation

Biceps Brachii: Primary
Brachialis: High
Brachioradialis: Medium
Flexor Carpi Radialis: Low
Flexor Carpi Ulnaris: Low
Deltoid: Minimal

Instructions

Set an adjustable bench to a moderate incline of about 30 to 45 degrees and place a loaded barbell on the floor in front of the top of the pad.
Lie face down with your chest on the bench and the top edge of the pad just below your armpits, so your arms hang freely over the end.
Extend your legs behind you and brace the balls of your feet on the floor to keep your body still.
Take the bar with an underhand grip, hands about shoulder-width apart, and let your arms hang straight down toward the floor.
Keep your head in line with your spine, your chin lightly tucked and your chest pressed into the pad.
Keeping your upper arms vertical, curl the bar up toward your chin by bending only at the elbows.
Squeeze your biceps briefly at the top without letting your elbows travel forward.
Lower the bar under control until your arms are straight again, then repeat for the desired number of repetitions.
When the set is done, lower the bar to the floor before getting off the bench.

Common Mistakes

Elbows moving forward
Letting your elbows drift forward shifts the tension away from the biceps and engages the shoulders.
Lifting the chest off the pad
Raising your torso or pushing with your legs to start the bar moving adds momentum and takes work away from the biceps.
Swinging the barbell
Using momentum to lift the weight reduces biceps engagement and increases injury risk.
Dropping the bar on the way down
Letting the bar fall into the bottom position skips the controlled lowering and jolts the elbows straight.
Not using full range of motion
Stopping short at the bottom limits muscle stretch and growth potential.
Lifting too heavy
Using excessive weight can lead to poor form and reduce the effectiveness of the exercise.

Injuries

Barbell Incline Curl is a low risk exercise when performed with proper technique. The chest pad supports your torso, so your lower back is not loaded, and the strain lands mainly on the elbows and wrists.

The front of the elbow takes the most stress when the bar is lowered quickly or dropped into the bottom of the curl, especially with a heavy load. Lower the bar under control every rep, keep the weight moderate, and let the bar travel without jerking the elbows straight. A straight bar also holds your wrists fully turned up, which some lifters feel in the wrists or inner elbows. If you do, switch to the EZ Bar Spider Curl or the Dumbbell Spider Curl. Keep your head in line with your spine rather than craning it up to watch the bar.

To make it easier, reduce the load or use dumbbells so each wrist can find its own angle. To progress, slow the lowering phase, add a short pause at the top, or add weight in small steps while your upper arms stay vertical. Stop the set if you feel sharp pain at the front of the elbow or a sudden pop, and see a clinician if it is followed by bruising or a change in the shape of the biceps.

Overview

Primary Focus: Biceps
Equipment: Barbell and bench
Modality: Strength
Difficulty: Beginner

Alternative Exercises

Other Names for the Barbell Incline Curl

The Barbell Incline Curl is also known as:

Barbell Spider Curl
Barbell Prone Incline Curl

Frequently Asked Questions

Q: Is this the same as a spider curl?: Yes. Done with your chest on an incline bench and your arms hanging straight down, this is the barbell version of the spider curl, also called the prone incline curl. It is a different exercise from the seated Dumbbell Incline Curl, where your back is on the bench and your arms hang behind you.
Q: Can I use an EZ bar instead of a straight barbell?: Yes, an EZ bar is a good alternative and may be more comfortable on the wrists. That turns it into the EZ Bar Spider Curl.
Q: What incline angle is best for this curl?: An incline of about 30 to 45 degrees suits most people, letting your arms hang straight down over the end of the pad while your feet stay planted. If you are tall and the bar touches the floor at the bottom, raise the bench a notch.
Q: How is it different from a preacher curl?: On a Barbell Preacher Curl your upper arms rest on a pad angled out in front of you, so the bar is hardest to move near the bottom of the curl. Here your upper arms hang vertically, so the load peaks in the middle of the curl as your forearms pass horizontal and eases off near the bottom.
Q: Is this better than regular barbell curls?: Not better, just stricter. The bench stops you leaning back or using your hips, so it usually takes less weight and works well as a second biceps exercise after a heavier Barbell Curl.