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.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Set up a preacher bench so that your torso is leaning forward against the pad while kneeling or standing, depending on the bench design.
2. Grasp a barbell with an overhand grip (palms facing down), hands shoulder-width apart.
3. Position your arms extended and elbows aligned with the top of the preacher bench.
4. While keeping your upper arms stationary, exhale as you curl the barbell upwards towards your shoulders by contracting your biceps.
5. Squeeze your biceps hard at the top of the movement, holding the contraction briefly.
6. Inhale as you slowly lower the barbell to the starting position, fully extending your arms.
7. 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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