Barbell Spider Curl (Prone)
Target Muscle Groups
Equipment
Difficulty
intermediate
Exercise Type
strength
Log Type
weight and reps
Instructions
The barbell spider curl exercise has you lie face down (prone) to isolate your biceps and build bigger arms. Steps : 1.) Start by lying face down on a high bench with your head at one end and your toes pressed against the floor to support you. 2.) Grab a barbell with an underhand grip (palms facing up) about 12 inches apart. 3.) Extending your arms to the floor, curl your arms back towards your head. 4.) Slowly return to the starting position. 5.) Repeat for as many reps and sets as desired.
