Muscle Group: Biceps

Incline Face Forward Barbell Curls, also known as Spider Curls, place a great deal of stress on your lower biceps, lengthening it.

  1. Grab a barbell with an underhand grip, and space your hands so that they are shoulder-width apart. Now lie face forward on an incline bench. The barbell should hang straight down in front of you and your feet should be firm on the ground in support.
  2. You might feel some pressure against your chest from the bench – which is normal.
  3. Curl the bar up using a wide range of motion and bring it up as high as you can, have your elbows close to the body and keep them fixed.
  4. Really flex hard at the top for a peak contraction, bringing blood into the muscle. Lower the weight again, following the range of motion and fight gravity (the eccentric portion/negative) all the way down until your arms are fully extended.