Email to a friendGym Combat: Standing Barbell Curl vs. Barbell Spider Curl
Which is the better move for building and shaping your biceps?
December 18, 2012
| 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.
