For biceps growth
For biceps growth, barbell curl rates higher on our research criteria: more stretch, easier to progress.
Spider curl is easier on the joints.
Both are good choices that train the biceps the same way, so they swap freely. Rotating between them every few weeks is an easy way to vary your training.
The research score comes from these, scored by hand from the studies. Lifter scores appear once an exercise has 10 ratings. How scores work
Barbell Curl. The classic heavy curl and easy to load, but the biceps are barely stretched at the bottom.
Spider Curl. Hardest at the top, where the biceps is shortest.
For biceps growth, barbell curl rates higher on our research criteria: more stretch, easier to progress. Spider curl is easier on the joints. Both are good choices that train the biceps the same way, so they swap freely. Rotating between them every few weeks is an easy way to vary your training.
About the same: both are easy to learn.
Barbell curl needs a barbell, so for most people it’s a gym exercise. Spider curl needs dumbbells and a bench, so a home gym covers it.
Spider curl: it rates Excellent for joint and recovery cost in our research rubric, against Strong for barbell curl.