Gym Combat: Standing Barbell Curl vs. Barbell Spider Curl

Which is the better move for building and shaping your biceps?

December 18, 2012
Gym Combat: Standing Barbell Curl vs. Barbell Spider Curl









STANDING BARBELL CURL BARBELL SPIDER CURL
Muscles Emphasized Biceps brachii, Brachialis, Brachioradialis Biceps brachii, Brachialis, Brachioradialis
Range of Motion ★★★★★ ★★★★★
Weight Used ★★★★★ ★★★
Pro Allows for heavier weight to be used Isolates the biceps
Con Tendancy to cheat using momentum to move weight Can’t use heavy weight
Can be awkward position for women

Winner: Barbell Spider Curl
There are few exercises that can build your biceps like a barbell spider curl. But if you find the position—bellydown on an incline bench—awkward, try a standard curl lying down. This shifts the way the weight is distributed, forcing your biceps brachii, the most visible biceps muscle, to contract harder as you perform a curl.