Gym Combat: Standing Barbell Curl vs. Barbell Spider Curl
Which is the better move for building and shaping your biceps?
|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.