Barbell Reverse Spider Curl
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Muscles worked
- High load
- Brachialis and Forearms · Brachioradialis
- Medium load
- Biceps
- Low load
- Upper back · Rhomboids
Not shown on the map: Brachialis
Primary muscles
Secondary muscles
How to do it
Lie chest-down on an incline bench and let your arms hang toward the floor. Hold a barbell with a pronated grip, curl it by bending only the elbows, and lower it under control without swinging.
Form cues
- Let your arms hang vertically
- Keep your wrists neutral
- Do not swing the bar
Safety
Talk to a professional before this exercise if you have any of the following:
ShoulderElbowWrist
This is general exercise reference, not medical advice. Stop and consult a qualified professional if an exercise causes pain, and never work through joint pain.