---
title: "Barbell Reverse Spider Curl"
description: "Lie face down on an incline bench with your chest and stomach supported."
locale: en
slug: barbell-reverse-spider-curl
url: "https://hi.fitness/exercises/barbell-reverse-spider-curl"
primaryMuscle: "Biceps"
secondaryMuscles: ["Forearms"]
equipment: ["Barbell"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/f910cbda-barbell-reverse-spider-curl.mp4"
updatedAt: 2026-07-31T00:30:06+00:00
---
# Barbell Reverse Spider Curl

Lie face down on an incline bench with your chest and stomach supported.

## How to do it

1. 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.
2. Curl the barbell upwards towards your shoulders by bending your elbows, focusing on engaging your forearms and biceps.
3. Squeeze your forearms and biceps at the top of the movement, ensuring the barbell reaches shoulder height.
4. 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.

## Similar exercises

- [Dumbbell Curls](https://hi.fitness/exercises/dumbbell-curls) - Biceps · Dumbbell
- [Dumbbell Hammer Curl](https://hi.fitness/exercises/dumbbell-hammer-curl) - Biceps · Dumbbell
- [EZ Barbell Curl](https://hi.fitness/exercises/ez-barbell-curl) - Biceps · EZ bar
- [Incline Dumbbell Curl](https://hi.fitness/exercises/incline-dumbbell-curl) - Biceps · Dumbbell
- [Biceps Curl Cable](https://hi.fitness/exercises/biceps-curl-cable) - Biceps · Cable
- [Preacher Curl EZ Bar](https://hi.fitness/exercises/preacher-curl-ez-bar) - Biceps · EZ bar
- [Concentration Curls Dumbbell](https://hi.fitness/exercises/concentration-curls-dumbbell) - Biceps · Dumbbell
- [Dumbbell Curls Alternating](https://hi.fitness/exercises/dumbbell-curls-alternating) - Biceps · Dumbbell