Barbell Reverse Spider Curl
Isolate & build peak biceps with this challenging curl! The reverse grip targets the often-neglected brachialis muscle for serious arm growth.
The Barbell Reverse Spider Curl mainly works the forearms, with help from the biceps. You'll need: barbell or preacher curl bench.
Required Equipment
Barbell Reverse Spider Curl Muscles Worked
Primary
Forearm Flexor (brachioradialis)
Secondary
Biceps (biceps brachii)
Barbell Reverse Spider Curl Variations and Alternatives
How to do the Barbell Reverse Spider Curl
Set up a preacher bench so that your torso is leaning forward against the pad while kneeling or standing, depending on the bench design.
Grasp a barbell with an overhand grip (palms facing down), hands shoulder-width apart.
Position your arms extended and elbows aligned with the top of the preacher bench.
While keeping your upper arms stationary, exhale as you curl the barbell upwards towards your shoulders by contracting your biceps.
Squeeze your biceps hard at the top of the movement, holding the contraction briefly.
Inhale as you slowly lower the barbell to the starting position, fully extending your arms.
Repeat for the desired number of reps, maintaining strict form throughout the set.
Make sure to keep your back and shoulders stable during the exercise and avoid swinging the weight or using momentum. Adjust the weight to a level that allows you to perform the exercise with proper form.
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Barbell Reverse Spider Curl FAQs
What muscles does the Barbell Reverse Spider Curl work?
The Barbell Reverse Spider Curl mainly works the forearms, with help from the biceps. The main muscles are the brachioradialis.
What equipment do you need for the Barbell Reverse Spider Curl?
Barbell or preacher curl bench.
What workout day should the Barbell Reverse Spider Curl go on?
It belongs on pull day in a push/pull/legs routine.
What are some Barbell Reverse Spider Curl variations and alternatives?
Similar exercises include the Band Reverse Spider Curl, Barbell Preacher Curl, Barbell Reverse Curl and Barbell Reverse Preacher Curl.
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