About this exercise
A barbell curl performed chest-down on a steep incline bench using an overhand (pronated) grip, placing constant tension on the biceps and brachialis while also engaging the forearm extensors.
Barbell Reverse Spider Curl
Step by step instructions, muscle activation and variants for the Barbell Reverse Spider Curl.
MediumBiceps
How to Perform
- Set an adjustable bench to a steep incline (roughly 45–60 degrees) and load a barbell
- Lie chest-down on the bench with your arms hanging perpendicular to the floor
- Grasp the barbell with a shoulder-width overhand (pronated) grip
- Keeping your upper arms stationary, curl the barbell upward toward your face
- Squeeze the biceps at the top, then lower the bar slowly under control back to the start
Muscle Activation
Primary
Biceps
Secondary
Outer forearm
Common Mistakes
Common mistakes content is coming soon.
About the Barbell Reverse Spider Curl
The Barbell Reverse Spider Curl is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.