Exercise library · Biceps
Barbell Reverse Spider Curl
The Barbell Reverse Spider Curl is a barbell exercise that targets the biceps, with the forearms assisting. Follow the 7 steps below and watch the demo to check your form.
Step by step
- Set an incline bench to a steep angle and lie face down with your chest supported and arms hanging straight down.
- Grip the barbell with a shoulder-width overhand (pronated) grip, palms facing the floor.
- Keep your elbows slightly in front of your shoulders and fully extend your arms.
- Curl the barbell upward toward your shoulders by bending your elbows while keeping your upper arms stationary.
- Squeeze your biceps at the top of the movement.
- Slowly lower the barbell back to the starting position under full control.
- Repeat for the desired number of repetitions.
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One of 800 exercises in Bravel
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