Barbell Reverse Spider Curl

Muscles worked

Setup

1. Set an incline bench to a 45-degree angle and lie prone (chest-down) with your upper chest resting at the top edge of the bench.
2. Grasp a barbell with a shoulder-width overhand (pronated) grip, palms facing away from your body.
3. Allow your arms to hang straight down toward the floor, perpendicular to the ground, with your feet firmly planted for stability.

How to do it

1. Curl the barbell upward toward your forehead by flexing the elbows, exhaling as you move through the concentric phase.
2. Keep your upper arms stationary and your elbows pinned in space to ensure the tension remains on the forearms and biceps.
3. Squeeze the muscles at the top of the movement for a one-second pause, then inhale as you slowly lower the bar back to the starting position.
4. Maintain a controlled 3-second eccentric (lowering) phase to maximize muscle fiber recruitment.

Form checklist

• Keep elbows pointing directly at the floor; do not let them flare out or swing forward.
• Maintain a neutral wrist position to avoid unnecessary strain on the wrist joints.
• Keep your chest in constant contact with the bench to prevent using momentum from the lower back.
• Ensure a full range of motion by fully extending the arms at the bottom without locking the elbows.

Pro tips

• Focus on driving your knuckles toward the ceiling to maximize the engagement of the brachioradialis.
• Imagine 'pulling' the bar apart slightly during the curl to increase the intensity of the contraction in the outer arm.

Make it harder

• Add a 3-second isometric hold at the peak of the contraction on every rep.
• Use a 'Fat Grip' attachment or a thicker barbell to significantly increase the demand on your grip and forearms.

Frequently asked

What muscles does the barbell reverse spider curl work?

The barbell reverse spider curl primarily targets the biceps, and also works the triceps as secondary muscles.

What equipment do you need for the barbell reverse spider curl?

The barbell reverse spider curl uses barbell.

Is the barbell reverse spider curl good for beginners?

The barbell reverse spider curl is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Arm Double CrossoverIntermediate · biceps, deltoids, and triceps
• Arms Stretch On A SupportBeginner · biceps, deltoids, and pectorals
• Band 45 Degrees Biceps CurlBeginner · biceps
• Band 45 Degrees One Arm Biceps CurlBeginner · biceps