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Intermediate
Barbell Reverse Spider Curl
4 steps Updated 29/08/2026
Barbell Reverse Spider Curl is a free weights exercise targeting Biceps (Biceps Brachii, Brachialis) using Barbell.
Step by step
How to perform 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.
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Variations and related exercises
3 Leg Dog Pose
4 Corners Side Step
Alternate Hammer Curl Seated Dumbbells
Alternate Hammer Curl Standing Dumbbells
Last updated: 29/08/2026
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Barbell Reverse Spider Curl
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