Chest down, biceps cooked. Zero cheating allowed.
The incline kills momentum on purpose. Don't swing, just contract.
The Spider Curl (Barbell) isolates the Biceps — no passengers. That makes it a clean tool for adding targeted biceps volume without extra fatigue.
The Spider Curl (Barbell) primarily works the Biceps.
Pick a weight where you finish each set with 1 to 2 clean reps left in the tank. Own the top of your rep range before adding weight.
For most lifters 3 to 4 working sets. Pick the rep range that fits your goal and progress the load when the top of the range feels owned.
