StrengthReps
Barbell Reverse Spider Curl
Lie face down on an incline bench with your chest and stomach supported.
Execution
How to do it
Lie face down on an incline bench with your chest and stomach supported. Hold a barbell with a reverse grip (palms facing down), hands shoulder-width apart. Extend your arms fully so the barbell hangs down towards the floor.
Curl the barbell upwards towards your shoulders by bending your elbows, focusing on engaging your forearms and biceps.
Squeeze your forearms and biceps at the top of the movement, ensuring the barbell reaches shoulder height.
Lower the barbell back to the starting position with control, fully extending your arms. Repeat for the desired number of repetitions.
Form tips
Stabilize your body by engaging your core and pressing your chest firmly against the bench.
Focus on a smooth and steady motion to avoid jerking or using momentum.
Control the lowering phase of the exercise to enhance muscle tension and growth.
Add this exercise to a workout and track your progress
Add it to a plan or to your current session, log sets, weight and reps, keep the instructions and tips at hand while you train, and check your previous results, records and volume.
- Plan - add this exercise to a workout
- Log - sets, weight and reps
- Progress - history, records and volume
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